12/5 Crossfit Lund Home Adapted Workout
Minimal EquipmentNo-Gear
Warmup
A: Dynamic Warmup

B: Flow

2rounds of:
2 x 10m Bearcrawl
10 DB/KB Swings

2 Rounds of:
5 Hollow Rocks
10 Pushups

Conditioning

In Teams of 2
20 Dumbell Snatch 22/15kg
30 burpee-boxjump over (60/50)*
40 DB Snatch
30 burpee-boxjump over (60/50)
60 DB Snatch
30 burpee-boxjump over (60/50)
80 DB Snatch
30 burpee-boxjump over (60/50)
100 DB Snatch
30 burpee-boxjump over (60/50)

or individually

10 Dumbell Snatch 22/15kg
15 burpee-boxjump over (60/50)
20 DB Snatch
15 burpee-boxjump over (60/50)
30 DB Snatch
15 burpee-boxjump over (60/50)
40 DB Snatch
15 burpee-boxjump over (60/50)
50 DB Snatch
15 burpee-boxjump over (60/50)

*No box? burpee to step up onto chair or bench is a good option, just make sure it is up to the task and doesnt fall apart.
Warmup
A: Dynamic Warmup

B: Flow

2rounds of:
2 x 10m Bearcrawl
10 Rucksack swings

2 Rounds of:
5 Hollow Rocks
10 Pushups

Conditioning

In Teams of 2
20 Ground to overhead with Odd object
30 burpee-boxjump over (60/50)*
40 Ground to overhead with Odd object
30 burpee-boxjump over (60/50)
60 Ground to overhead with Odd object
30 burpee-boxjump over (60/50)
80 Ground to overhead with Odd object
30 burpee-boxjump over (60/50)
100 Ground to overhead with Odd object
30 burpee-boxjump over (60/50)

or individually

10 Dumbell Snatch 22/15kg
15 burpee-boxjump over (60/50)
20 DB Snatch
15 burpee-boxjump over (60/50)
30 DB Snatch
15 burpee-boxjump over (60/50)
40 DB Snatch
15 burpee-boxjump over (60/50)
50 DB Snatch
15 burpee-boxjump over (60/50)

*No box? burpee to step up onto chair or bench is a good option, just make sure it is up to the task and doesnt fall apart.