At Home CrossFit Workout | CrossFit Bodyweight Workout

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At Home CrossFit Workout | CrossFit Bodyweight Workout


Episode 3 of our CrossFit at home workout series requires no equipment but will get your heart rate up fast! Grab a friend and throw down on this spicy CrossFit bodyweight workout! Today’s WOD (Workout of the day) is:

EMOM x 20 Minutes

  • 20 Butterfly sit ups
  • 2- 15 Pike push ups
  • 3- 30 Lateral hop overs
  • 4- 20 Arch ups


|Scaled Version|

EMOM x 20 Minutes

  • 12-16 Butterfly sit ups
  • 6-10 Pike / regular push ups
  • 20-24 Lateral step overs
  • 12-16 Arch ups


EMOM stands for every minute on the minute. At the start of each minute, push hard to try and complete the reps as quickly as possible for the exercise in that minute. If it takes you 40 seconds to complete the reps, cool, you get 20 seconds to catch your breath before the next minute with new CrossFit exercises starts. You want to get a little bit of rest before the next minute otherwise you may fall behind and no longer be able to start at the top of each minute. Sprint hard and then enjoy the rest.


Free at home workouts:


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My favorite stuff:

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Amazon product I recommend:




Bumper plates

Plyo box

Other Amazon products I recommend to fully furnish your home gym

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