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Hurricane Irma at home WOD #1

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hurricane irma wod 1 from North Naples CrossFit on Vimeo.

Don’t miss out on a WOD because of Hurricane Irma, check out this simple at home WOD you can do in your living room!

WOD 1:

8 Rounds TABATA (:20 on/:10 off)

Lunges

Burpees

Situps

Double Unders

TABATA is a method we use regularly to keep training intensity high with short rests in between. Complete all 8 rounds of Lunges before moving on to Burpees, Sit Ups & Double Unders.

Scale Options:

  • Scale movements:
    • Lunges scale to Air Squats
    • Burpees scale to  No Push Up Burpee (set hands down and jump back into a plank with locked out elbows, then jump back to standing)
    • Situp scale to :20 or :10 plank hold
    • Double Under scale to Single Jumps …
    • NO ROPE? No Problem! Scale to Jumping Jacks
  • Swap the TABATA time to :10 on & :20 seconds off (remember INTENSITY is key!)

TAKE ON A FRIEND OR FAMILY MEMBER & RECORD TOTAL REPS IN ALL TABATA SETS …. POST REPS BELOW!!!