6/7 CF Lund Home WOD
Minimal Equipment / No – Gear
Warmup
A: Mobility – hip opener
1min couchstretch per side
1min pigeon pose per side
1min straddle stretch

B: General Warmup
2 rounds of:
20 Jumping Jacks
10 reps T-spine opener quadrupled per each side

2 rounds of:
20 grasshoppers
10 KB/DB swings

Conditioning
6 Rounds of:
20s KB Pushpress
10s Rest
20s Jumping squats
10s Rest
Rest 2min
6 Rounds of:
20s KB swings (Russian)
10s Rest
20s Situps
10s rest
Rest 2min
6 Rounds of:
20s Mountain Climbers
10s Rest
20s Pushups
10s Rest

*All movements done with a KB kan be done with a DB or with an odd object, as long as it has a handle.