WORKOUT OF THE DAY

10,9,8…1

HSPU / Pike Push Ups off chair

Supermans

4 min rest

4 Rounds Not for time

10 Prone Angels

1 Min Elbow Plank

0-8 Mins Amrap
20 Air Squats
20 Reverse Lunges
20 Sit ups

10-20 Min Amrap
200 Meter Run
35 DU’s
20 Flutter Kicks

23-33 Min Amrap
10 Tuck Jumps
10 Jumping Jacks
20 Dead Bug

0 – 18 Min

50 DU’s

15 Sit ups

10 Cal Row

 

20 – 30mins

10 Hang DB Snatches 5/5 55/40

10 Air Squats

10 Plank to foot taps 5/5

10 Min Amrap

10 Burpees

10 Power Snatches 135/95

10 Toes 2 Bar

 

3 Min Rest

 

10 Min Amrap

10 Burpees

10 Hang Power Cleans 155/105

10 Toes 2 Bar

 

3 Min Rest

 

8 Min Amrap

Max Clean and Jerks 185/125

3 Rounds Every 2:30

18/15 Cal Assault Bike

10 DBall Front Rack Reverse Lunges 100/70

 

3 Rounds Every 2:30

18/15 Cal Assault Bike

5 MU’s

6 Rounds Every 2:30

300 M Row

7 Bench Press at 75%

 

3 Min Window

1 Max Set at 35%

 

3 Min rest

 

8 Min Amrap

12 Hanging Flutter Kicks

10 DB Rows L Arm

24 Russian KB Twists

10 DB Rows R Arm

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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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