Warm-up: Tabata
Complete 4 rounds of 20 seconds of work followed, immediately, by 10 seconds of rest for the following:
Plank Hold
Glute Bridge Hold
Complete 4 rounds of one exercise before beginning the next.
Down Dog to Runner's Lunge & Twist
Then complete one of the following options-
Option 1 > 3 Months
AMRAP in 20
200 m Run/Row
20 DB Biceps Curl to Press 15/20 each
20 Uni KB Swing R 25/35
20 Uni KB Swing L
20 Squats
20 Situps
Option 2 < 3 Months
AMRAP in 20
200 m Run/Row
20 DB Biceps Curl to Press 10/15 each
20 Uni KB Swing R 15/25
20 Uni KB Swing L
20 Squats
20 Situps
Option 3 < 1 Month
AMRAP in 10
100 m Run/Row
10 DB Biceps Curl to Press 8/10 each
10 Uni KB Swing R 10/15
10 Uni KB Swing L
10 Squats
10 Situps
Cool Down:
EXTRA: 3 x Max Reps Strict Pushups
Post number of rounds and thoughts to comments
Macy and Jennifer from CrossFit Republic, MO joined us for our Saturday workout. What an incredibly kind and fit couple! We loved meeting them!
