16/3 – CF Lund Home Adapted Workout
Minimal EquipmentNo-Gear
Warmup
”Amrap” 5
5m bearcrawl
5 Pushups
5 Situps
10 Airsquats


WOD
EMOM 24
Min 1: KB Pushpress
Min 2: SDLHP
Min 3: Line Facing Burpees
Min 4: Mountain Climbers


With a single KB or DB

For linefacing burpees,
make small line on the floor in front of you, it could be with piece of tape or similar.
Warmup
”Amrap” 5
5m bearcrawl
5 Pushups
5 Situps
10 Airsquats

WOD
EMOM 24
Min 1: staggered pushups
Min 2: Table Rows
Min 3: Line Facing Burpees
Min 4: Mountain Climbers

Staggered pushups can be scaled to regular once against chair/box if needed.

For linefacing burpees,
make small line on the floor in front of you, it could be with piece of tape or similar.