Bodyweight Only At Home Workout

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit

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50 Locomotion Drills (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


Hollow Rocks (4 x 30 second )

Pick hardest variation you can do well and stay tight

Wall Walks (5 x 5)

Modify by altering the angles against the wall. Climb all the “way nose to wall” if stronger, or simply climb lower up the wall if need it easier
Super set with pushup below

Diamond Pushups (5 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)

AMRAP – 15

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

10 Box Step Ups on each side (use a weighted implement and your couch if need be)

10 Wall Balls (use any ball to any target, or simply throw a ball over your head. You could also substitute a weighted thruster, using weights or any handheld object, for pushing overhead)

10 Pillar to Plank

(grab any kind of weighted object. Get creative. A bag. A bucket. A keg.