WORKOUT OF THE DAY

5 Min Running Clock

 

:30 Jumping Jacks

:30 Calf Raises

:30 Flutter Kicks

:30 Glute Bridge Hold

:30 Pike Push-Ups

:30 Supermans

:30 Planks

:30 Reverse Sit Ups

:30 Plank Tricep Extensions

:30 Squat Hold

 

1 Min Rest – Repeat 4 Time

For time

10 Burpees

10 Burpees

25 Shoulder Taps

 

10 Burpees

25 Shoulder Taps

50 Lateral Lunges

 

10 Burpees

25 Shoulder Taps

50 Lateral Lunges

100 Sit Ups

 

 

10 Burpees

25 Shoulder Taps

50 Lateral Lunges

100 Sit ups

150 Air Squats

5 Rounds Every 2:30

10 Bulgarian Split squats on couch or chair

10 HIp Thrusts from floor

100 Meter Walking Lunge

100 Meter Run

50 Air Squats

100 Meter Walking Lunge

100 Meter Run

50 Air Squats

Chipper – For time

50 Push Ups

40 Object Jump over 24/20 inches

30 Hollow Rocks

20 Thrusters – weight if possible

20 Burpees

20 Thrusters – weight if possible

30 Hollow Rocks

40 Object Jump over 24/20 inches

50 Push Ups

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

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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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