WORKOUT OF THE DAY

16 Min EMOM

:40 work :20 Rest

M1- Superman rocks

M2 – Plank Kick thru’s

M3 – Flutter Kicks

M4 – Plank Foot Taps

 

3 min rest

 

8 Min Amrap

5 Push Ups

10 American Swings

15 Sit Ups

Retest 1 Mile Run – Done outside of Virtual class

 

4 Rounds for time

25 Chair Dips

25 High Knees from chair

25 Curls

25 Plank / Kick outs

25 Push Ups

4 Rounds Every 2:00

20 DB Rows 10/10

20 DB Press 10/10

 

3 Min Rest

 

Object double “Grace”

SUPPORT YOUR. LOCAL BOX COMP:

10-min. AMRAP:

10 squats

9 dumbbell snatches, right arm

10 push-ups

9 dumbbell snatches, left arm


5 min rest

 

4 Rounds

10 1 Arm Sit ups

10 10 Cossack Squats

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HIGH INTENSITY INTERVAL TRAINING

A 45 minute total body performance and conditioning program designed to train members with the same varied functional movements as Crossfit but without the barbell.

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