Author: ericcfob

For Time

100 Double Unders
50 Thrusters
40 American Kettlebell Swings
30 Front Rack Lunges
20 Kettlebell Snatches
100 Double Unders

---

Workout Tips

• If you didn’t get to adopt a kettlebell or dumbbell from the gym, find a bag or backpack and fill it with all the things! Within reason of course… This will be your new exercise buddy!
• Instagram: Look up “crossfitob” and watch our Story. Brian is awesome and demoing every movement you need to complete each day. If you missed a day, you can check the Highlights for a recap. Today is QWOD57.
• Have fun, get your sweat on. Don’t forget to disinfect after! <3

20:00 Alternating EMOM

ODDS

10 Alternating Step Up to Reverse Lunge

EVENS

First 5 Sets: 10 Hand Release Pushups
Second 5 Sets: 10 Dips

---

Workout Tips

• If you didn’t get to adopt a kettlebell or dumbbell from the gym, find a bag or backpack and fill it with all the things! Within reason of course… This will be your new exercise buddy!
• Instagram: Look up “crossfitob” and watch our Story. Brian is awesome and demoing every movement you need to complete each day. If you missed a day, you can check the Highlights for a recap. Today is QWOD54.
• Have fun, get your sweat on. Don’t forget to disinfect after! <3

5 Rounds

10 Burpees
10 Straight Leg Situps
10 Handstand Pushups

---

Workout Tips

• If you didn’t get to adopt a kettlebell or dumbbell from the gym, find a bag or backpack and fill it with all the things! Within reason of course… This will be your new exercise buddy!
• Instagram: Look up “crossfitob” and watch our Story. Brian is awesome and demoing every movement you need to complete each day. If you missed a day, you can check the Highlights for a recap. Today is QWOD53.
• Have fun, get your sweat on. Don’t forget to disinfect after! <3

4 Rounds

10/ea Seated Filly Press
10/ea Gorilla Row with Isometric Hold
10/ea Floor Press with Isometric Hold
10/ea Bicep Curl with Isometric Hold
Max time Hollow Hold

---

Workout Tips

• If you didn’t get to adopt a kettlebell or dumbbell from the gym, find a bag or backpack and fill it with all the things! Within reason of course… This will be your new exercise buddy!
• Instagram: Look up “crossfitob” and watch our Story. Brian is awesome and demoing every movement you need to complete each day. If you missed a day, you can check the Highlights for a recap. Today is QWOD52.
• Have fun, get your sweat on. Don’t forget to disinfect after! <3

20:00 AMRAP

200m Farmer Carry
Accumulate 1:00 L-Sit
200m Farmers Carry
Accumulate 1:00 Handstand Hold

---

Workout Tips

• If you didn’t get to adopt a kettlebell or dumbbell from the gym, find a bag or backpack and fill it with all the things! Within reason of course… This will be your new exercise buddy!
• Instagram: Look up “crossfitob” and watch our Story. Brian is awesome and demoing every movement you need to complete each day. If you missed a day, you can check the Highlights for a recap. Today is QWOD51.
• Have fun, get your sweat on. Don’t forget to disinfect after! <3

3 Rounds for (Murph) Recovery

10 Dislocates
10 J-Curls
10 Boot Straps
10/ea Hip Circles
1:00 Right Leg Pigeon Stretch
10/ea Hip Circles
1:00 Left Leg Pigeon Stretch
10 Iron Cross
10 Scorpion
1:00 Goblet Squat Hold

---

Workout Tips

• If you didn’t get to adopt a kettlebell or dumbbell from the gym, find a bag or backpack and fill it with all the things! Within reason of course… This will be your new exercise buddy!
• Instagram: Look up “crossfitob” and watch our Story. Brian is awesome and demoing every movement you need to complete each day. If you missed a day, you can check the Highlights for a recap. Today is QWOD50.
• Have fun, get your sweat on. Don’t forget to disinfect after! <3

“Murph” – For Time

1 Mile Run
100 Pullups
200 Pushups
300 Air Squats
1 Mile Run

*Check our Instagram for scaling and substitution options*

---

Workout Tips

• If you didn’t get to adopt a kettlebell or dumbbell from the gym, find a bag or backpack and fill it with all the things! Within reason of course… This will be your new exercise buddy!
• Instagram: Look up “crossfitob” and watch our Story. Brian is awesome and demoing every movement you need to complete each day. If you missed a day, you can check the Highlights for a recap. Today is QWOD49.
• Have fun, get your sweat on. Don’t forget to disinfect after! <3

5 Rounds

15 Russian KBS
20 Lateral Jump Overs
15 Situps

---

Workout Tips

• If you didn’t get to adopt a kettlebell or dumbbell from the gym, find a bag or backpack and fill it with all the things! Within reason of course… This will be your new exercise buddy!
• Instagram: Look up “crossfitob” and watch our Story. Brian is awesome and demoing every movement you need to complete each day. If you missed a day, you can check the Highlights for a recap. Today is QWOD48.
• Have fun, get your sweat on. Don’t forget to disinfect after! <3

20:00 Flow

5 Right Arm Turkish Get-Ups
5 Right Arm Windmills
:45 Hollow Hold
5 Left Arm Turkish Get-Ups
5 Left Arm Windmills
:45 Superman

---

Workout Tips

• If you didn’t get to adopt a kettlebell or dumbbell from the gym, find a bag or backpack and fill it with all the things! Within reason of course… This will be your new exercise buddy!
• Instagram: Look up “crossfitob” and watch our Story. Brian is awesome and demoing every movement you need to complete each day. If you missed a day, you can check the Highlights for a recap. Today is QWOD47.
• Have fun, get your sweat on. Don’t forget to disinfect after! <3

24-21-18-15-12-9-6-3

Hand Release Push Ups
200m Run

---

Workout Tips

• If you didn’t get to adopt a kettlebell or dumbbell from the gym, find a bag or backpack and fill it with all the things! Within reason of course… This will be your new exercise buddy!
• Instagram: Look up “crossfitob” and watch our Story. Brian is awesome and demoing every movement you need to complete each day. If you missed a day, you can check the Highlights for a recap. Today is QWOD46.
• Have fun, get your sweat on. Don’t forget to disinfect after! <3