Up & Down

Warm Up:

3 Spinal Flows

10 m Bear Crawl Forward

10 m Bear Crawl Backwards

5 Lunge Twists R

5 Lunge Twists L

Arm Circles


Complete As Many Rounds As Safely Possible, (AMRAP) in 20 Minutes*, of the following-

200m Run/Row

10 Burpees

10 Squats

10 Box Jumps

10 Ring Rows


400 m Run/Row

15 Burpees

15 Squats

15 Box Jumps

15 Ring Rows


Cool Down:

Child's Pose

Chest and Shoulder Stretches

Lower Back and Piriformis Stretches

QL Stretch


*Less than 1 month with us at The Community Fit? Please complete half reps and half weight. ESPECIALLY with the Ring Rows. They can leave us VERY sore. Focus on completing:

200m Run/Row

5 Burpees

5 Box Jumps

5 Squats

5 Ring Rows

For 10-15 Minutes


Post # of Rounds and Thoughts to Comments


#teamwork





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