Bodyweight Workout at Home

By Amelia Munro

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit

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Warm-up (No Measure)

10 minutes of any combination of locomotion drills in a constant flow state. Combine any of these you like, and creatively flow from one movement to the next for 10 minute straight

Strength Work

Pull-ups (4 x max rep)

Modify however you need based on your equipment limitations. Find a ledge to hold, a tree branch, or using some bodyweight rowing options if need be. For example, use the modification I posted in the TTC Lounge using a bar across 2 chairs to do inverted rows

Super set with pushup

Push-ups (4 x max reps)

Modify however you need based on your equipment limitations. You ccan elevate your hands on top of a bench or countertop. Or you could simply scale to a regular pushup on your knees if necessary


Metcon (AMRAP – Rounds and Reps)


400 meter Run (approximately 90 seconds of time if you don’t have a way to measure distance)

20 Situps

20 Overhead Walking Lunges

(grab any kind of weighted object. Get creative. A bag. A bucket. A keg. Anything awkward, one arm or 2, and take 20 lunge steps forward every round)