Clovid HomeWod 2.0

23
Mar

Clovid HomeWod 2.0

CrossFit GonzStrong – CrossFit

Warm-up

,: Metcon (No Measure)

4×20 tricep kick backs (10 ea. arm) (also do them on a chair)

4×20 db rows (10 ea arm)

4×20 strict db press (10ea arm)

,4×20 tricep kick backs (10 ea. arm) (also do them on a chair)

4×20 db rows (10 ea arm)

4×20 strict db press (10ea arm)
,

Metcon

Clovid 2.0 Homewod (Time)

400m run

75 squats

25 push ups

50 squats

400m run

50 push ups

30 squats

35 push ups

400m run

*To be done with weighted vest (20/14)
If you don’t have a vest you can do the WOD with out weight or you can add in your own weight. Remember that it is alot of reps so lighter weight is better

800m: Metcon (Time)

800 m odd object carry (45/25)

*Can your a bag, dumbbell, kettle bell, & ect.
Whatever you use can’t hang on your body. You can hold your object aboce your head or infront of your belly.