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Minimal Equipment Workout

By Amelia Munro

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit

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Strength WOD

Turkish Get Up (AMRAP -10)

Spend 10 minutes accumulating as many reps as possible using your challenging dumbbell, kettlebell, or odd object of your choice. Take your time!

Metcon

Metcon (No Measure)

EMOM Style for 15 minutes using your dumbbell or kettlebell

Perform 3 Rounds of this list in this order. Every line below should be 40 seconds of work : 20 seconds of rest

1) Single Arm Thruster Right arm

2) Single Arm Thruster Left Arm

3) Pushups (on knees if necessary)

4) Single Arm KB Swing Right Arm (Suitcase Deadlift with a dumbell could be substituted here)

5) Single Arm KB Swing Left Arm (Suitcase Deadlift with a dumbell could be substituted here)
If you don’t have a dumbell or kettlebell, get creative with an object from your house like a loaded backpack, a bucket filled with stuff, a bag of dog food, etc