Thank you for joining the CrossFit Incognito at home workout. In this 15 day journey you’ll be able to experience elements of CrossFit at your own pace. Use the videos to keep you accountable, inspired and most importantly active. If CrossFit workout names are unfamiliar, scroll to the bottom of this page for our quick cheatsheet on workout names! If you have any questions email us (Scott & Karen) at crossfitincognito@gmail.com.
WOD: 10 MIN AMRAP OF
5 Floor Touches + Sit to Stand
7 Push Ups
WOD: 5 RFT
10 DeadliftS
10 Couch Dips
WOD: 6 ROUNDS OF:
20 High Knees
10 Broomstick Thrusters
WOD: 5 ROUNDS OF
5 Burpees
1:00 Farmers Carry (or hold)
WOD: 10 MIN, ALTERNATING :30
:30 Jug Swings
:30 Running In Place
WOD: FOR TIME
21-18-15-12-9-6-3
Sit Ups
Air Squats
WOD: 30 REPS FOR TIME
30 Bag OR Jug Clean & Press
WOD: 12 MIN AMRAP
10 Jug Rows
20 Alternating Lunges or Stair Step Ups
WOD: 7 ROUNDS FOR DISTANCE
Run 1 min on / 1 min off for 14 minutes (7 rounds)
WOD: 10 MIN AMRAP
5 Push Ups
10 Sit Ups
15 Air Squats
WOD: FOR TIME
50 Broomstick Muscle Snatches
(8 min time cap)
WOD: 9 min AMRAP
15 Goblet Squats
15 Jug Swings
WORDS TO KNOW:
WOD = Workout Of The Day
AMRAP = As Many Rounds & Reps As Possible
RFT = ROUNDS FOR TIME
FOR TIME = However long the workout takes you