WORKOUT OF THE DAY

For time

10-9-8-7-6-5-4-3-2-1 Burpees

20-18-16-14-12-10-8-6-4-2 Chair Dips

30-27-24-21-18-15-12-9-6-3 Sit Ups

5 Rounds every 2:30

20 Weighted Deadbugs

20 Windshield wipers

 

8 Min Amrap

5 Pike Push Ups

10 Pike Jumps

10 High Knee Lateral Sprints X2

 

3 min rest

 

8 Min Amrap

10 Reverse Push Ups

10 Squat Cleans

10 Cossack Squats

20 Min Amrap

 

10 Power Cleans R Arm

1 Burpee

10 Power Cleans L Arm

1 Burpee

10 Push Press R Arm

1 Burpee

10 Push Press L Arm

1 Burpee

35 DU’s or Plate hops

5 Rounds with 3 mins of work

 
 

1:30 Rest

 

10 American Swings – Use DB or KB

 

20 Russian Twist

 

20 Jump Overs

 

Remaining time mountain climbers

As long as possible

Add 2 reps every round

 

0 – 3mins

10 Push Ups

10 Jumping Squats

 

03:00 – 06:00

12 Push Ups

12 Jumping Squats

 

06:00 – 09:00

14 Push Ups

14 Jumping Squats

50 Rounds
 
 
1 Butt Slap Burpee

 

1 Air Squat

 

1 Jumping Jack

 
1 Sit Up

 
1 Handstand Hold (3secs

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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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