Made2Live CrossFit – At Home Programming (live online coaching)

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Metcon (No Measure)

5 Minute Amrap:

20 “Plate” Hops

10 Scap Push Ups

5 Handstand Kick Ups


Metcon (Time)

*30 Minute Time CAP*

3 Rounds:

10 V-Ups

10 Single Arm Alternating Devil Presses


2 Rounds:

30 Sit-Ups

30 DB/KB Hang Clean and Jerks


1 Round:

100 Air Squats

300 Double Unders

Iron AB Protocol

Metcon (No Measure)

3-4 Rounds:

:30 Left Side Plank

:30 Hollow Hold

:30 Right Side Plank

:30 Max Russian Twist (Body weight or with weight, dealers choice)
Rest as needed in between rounds