Help keep your group healthy and happy!
4
-
minutes warming up
12
-
15
minutes working out
It's another friendly at-home CrossFit Open Workout. The reps descrease each part, but the Thruster weight increases. If you don't have enough weights to increase, you can stay at the same weight. The orginal workout has Pull-ups, but we've got some Bent Over Row variations as a fun sub.
21 Bent Over Reverse Flyes
42 Double-unders/Single-unders
21 Thrusters (light weight)
18 Bent Over Elbowing Rows
36 Double-unders/Single-unders
18 Thrusters (medium weight)
15 Bent Over Rows
30 Double-unders/Single-unders
15 Thrusters (heavy weight)
Don't have the equipment or not sure what to do? Paid plans give you access to personalize the workout and the ability to talk with a coach. You'll also see an easy to follow checklist to get ready and a more detailed workout video.
🔓 Unlock for $19/mo*Your membership plan does not include workout details, personalization options, the Get Ready checklist, or video demos. This app does not support purchasing. Memberships purchased from Gymparty can be used in this app.
No Equipment Option
21 Pike Push-ups
42 Jumping Jacks
21 Wide Narrow Jump Squat
18 Decline Push-ups
36 Jumping Jacks
18 Wide Narrow Jump Squat
15 Push-ups
30 Jumping JAcks
15 Wide Narrow Jump Squat
Have a question? Chat with your coach.
✅ Weight(s) for Thrusters
✅ Weights for Bent Over Row variations
✅ Jump rope
4 Min AMRAP
20 Mountain Climbers
20 Plank Jacks
10 Side Plank Hip Dips (R)
10 Side Plank Hip Dips (L)
4
-
minutes warming up
12
-
15
minutes working out
It's another friendly at-home CrossFit Open Workout. The reps descrease each part, but the Thruster weight increases. If you don't have enough weights to increase, you can stay at the same weight. The orginal workout has Pull-ups, but we've got some Bent Over Row variations as a fun sub.
Instructions, personalization options, and video demos are available for members only.
🔓 Unlock this Workout for Free*Your membership plan does not include workout details, personalization options, or video demos. This app does not support purchasing. Memberships purchased from Gymparty can be used in this app.
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Dive into more details on the movements used in this workout. Ask your coach for personalization options if there is a movement in the workout that you are not comfortable performing.
