Remember we are closed this week
Here is an at home workout.
Check the Train Harder CrossFit Members Facebook page for details.

Here is an at home workout

Warm Up  

3 Rounds 
30 sec assault bike (no bike, do a 30 second run sprint)
5 Push Ups 
5 Double Dumbbell Strict Press (if not dbs use a barbell, if no barbell do 15 push ups instead of 5)

Wod
800m Run (or 4 minute run)
20 Double DB shoulder to overhead (50’s/35’s) OR Barbell shoulder to overhead or 35 push ups
600m run (or 3 minute run)
15 Double DB shoulder to overhead (50’s/35’s). Or barbell shoulder to overhead or 30 push ups
400m run (or 2 minutes run)
10 Double DB shoulder to overhead (50’s/35’s). or barbell shoulder to overhead or 25 push ups
200m run (or 1 minutes run)
5 Double DB shoulder to overhead (50’s/35’s). or barbell shoulder to overhead or 20 push ups.

Stimulus is moderate, steady intensity across this entire workout.