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CrossFit on the go

Hey 6S’ers!

    You have all made CF6S a place filled with career driven, adrenaline seeking, enthusiastic world travelers who always look to make the most out of life. We are truly inspired by each of you everyday. That being said, we understand that your zest for life may pull you away from the gym on occasion, so our first blog post will serve as a resource of travel WODs. These WODs are ones that you can complete anywhere, from your condo to your hotel room (even outside at a park!), when life gets hectic. This way you won’t miss a beat while you’re away!
Travel WODs:

1. Bodyweight AMRAP (from www.paleomg.com)
5 min AMRAP
15 burpees
30 jump squats 

rest 2 minutes 

5 min AMRAP
30 mountain climbers
20 hand release push ups

rest 2 minutes

5 min AMRAP
20 jumping lunges
10 pike push ups

2. Bodyweight Burner

5 Rounds:
20 burpees
20 hollow rocks
20 push ups
20 jump squats

3. Dumbbell Chipper

For TIme:
50 DB push press
50 DU (or 100 singles)

50 hollow rocks
50 DB thrusters
50 jump squats
50 alternating DB snatches (25/side)
50 alternating walking lunges
50 alternating bicycles (abs)

50 archer rocks
50 push ups

4. Nancy-on-the-go (from www.paleomg.com)

5 Rounds:
400m run
40 air squats

5. Gymnastics AMRAP 

As far as possible in 15 minutes of:
10 alternating pistols
10 pike push ups
10 sit ups
10 tricep dips 
20 alternating pistols
20 pike push ups
20 sit ups
20 tricep dips
30…

30…
30…
30..
40..
etc…

6. You & the floor 

10 min to get as far as possible:
1 hollow rock
1 burpee
2 hollow rocks
2 burpees
3…
3..
etc…

7. Travelling 10’s (from www.thetravellingwod.com) 

10 rounds for time:
10 push ups
10 sit ups
10 air squats

8. Lower-body EMOM

​EMOM 24: 
min 1: 10 burpees
min 2: 20 alternating lunges (10/side)
min 3: 16 KBS with a heavy “kettlebell-like” object

9. Travelling Cindy
20 min AMRAP
5 burpees
10 push ups
15 air squats

10. P-p-pump it up! (from www.paleomg.com)

20 minute AMRAP:
25 jumping lunges
20 V- Ups
15 jump squats
10 pike push ups

Happy sweating CF6S!!

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