WORKOUT OF THE DAY

5 Min Max Handstand walk / Practice

 

0-5 Min

1,000 Meter Row

 

6-11

Amrap

10 HSPU

10 Toes 2 Bar

15 Box Jumps 24/20

 

12-17 Mins

1,000 Meter Row

 

18-23 Mins

Amrap

10 HSPU

10 Toes 2 Bar

15 Box Jumps 24/20

 

14 Min EMOM

M1 – 5 Strict Press Climbing

M2 – 5 Strict Chin Ups – 3 Second eccentric

 

14 Min Amrap

10/8 Cal Run

10 Sit Ups

20 KB Plank Pulls 53/35

 

4 Rounds

1:30 Work / 1 Min Rest

Max Cals Assault Bike

Max Back Squats @ 40%

Max American KB Swings 70/53

 

2 min rest

 

1 attempt Max Goblet Squats 

3 Rounds

15 Floor DB Bench Press

15 Ring Rows

 

100 Sit ups

 

3 Rounds

15 DB Hang Power Cleans

15 Devils Press

 

100 Sit ups

Teams of 2 – 35 min cap

50 Rounds

2 Deadlifts 225/155

2 Lateral Burpees over bar

 

3 min rest

 

25 Rounds

4 Thrusters 105/75

4 Pull Ups

new to crossfit?

Get Started Today

Sign up for our free trial class!

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.

THANK YOU!

we’ll be in touch soon :)