Beginning Friday, CrossFit will be hosting an online competition similar to the CrossFit Open. The competition will feature three workouts which can be completed at home. Registration is free. Click HERE to learn more!

Warm-Up

1 Minute jog, jump rope, jumping jacks

Then

3 Sets:

3 Inchworms
:30 Push-up Plank

Mobility

WOD

20 Minute AMRAP:

100 Meter Farmers Carry
15/10 Push-Ups
15 Sit-Ups

Farmers Cary Modifications:

-Choose a heavy weight/distance that will take at least 1 minute.

-Use heavy DB’s or KB’s, or two Barbells.

-If you have no weights, find two heavy objects, or two bags and fill them with objects to make them heavy.

-If you can’t find two heavy objects or two bags to fill, find one heavy odd object to carry, any way you can. Log, rock, tire, heavily loaded barrow etc…

-Limited space? Carry back and forth in a small space, for about 1 minute.