WORKOUT OF THE DAY

4 Rounds :40 work :20 Rest

M1 – L Arm Elbow plank

M2 – Romanian Deadlifts

M3 – R Arm Elbow Plank

M4 – Fire Hydrants R Leg R1 & R3 – L Leg R2 & R4

16 Min Amrap

100 DU’s or Plate hops

80 Jumping Jacks

60 Russian Twists

40 Reverse Lunges

20 Burpees

 

3 min rest

 

8 Min Amrap

20 Windshield Washers

15 Heel Kicks

10 Lateral Sprint X2

18 Min EMOM

M1 – 20 DB Curls

M2 – 20 Seated Strict Press

M3 – 20 KB Pull Overs

 

10 Min Amrap

20 Sit Ups

20 Russian Swings

Teams of 2 – facetime a friend

 

50 Rounds (25 each)

5 Air Squats

6 Jumping Lunges

7 Push Ups

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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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