Uni Swing +

Updated: Aug 17, 2020

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

Arm Circles


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:

Child's Pose

Low Back & Piri Stretch

QL Stretch

Pigeon Stretch


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!




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