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WORKOUT   OF   THE   DAY

200424

23/4/2020

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CrossFit (Performance)

Complete as many rounds and reps as possible in 15 minutes of:
5 Devil’s Presses
10 Dumbbell Front Squats
15 Sit-ups
30 Double-Unders
15/10 Calorie Assault Bike or Row

Followed By: 
Four sets, for max reps, of:
30 seconds of Upright Rows
Rest 30 seconds

immediately followed by….
Four sets, for max reps, of:
30 seconds of Bent-Over Plate Rows
Rest 30 seconds

immediately followed by….
Four sets of:
30 seconds of Single Dumbbell/Kettlebell/Plate Seated Shoulder Press
Rest 30 seconds

immediately followed by….
Four sets of:
45 seconds of Flutter Kicks
Rest 15 seconds


CrossFit (Fitness)

Complete as many rounds and reps as possible in 15 minutes of:
5 Backpack Burpee Ground to Overhead
10 Backpack Bearhug Squats
15 Sit-ups
30 Running Man Line Jumps
30 Jumping Jacks

Followed By:
Four sets, for max reps, of:
30 seconds of Backpack Upright Rows
Rest 30 seconds

immediately followed by….
Four sets, for max reps, of:
30 seconds of Bent-Over Reverse Flys
Rest 30 seconds

immediately followed by….
Four sets of:
30 seconds of Seated Backpack Press
Rest 30 seconds

immediately followed by….
Four sets of:
45 seconds of Flutter Kicks
Rest 15 seconds
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  • Home
  • Programs
    • Group Fitness / CrossFit >
      • Group Fitness / CrossFit
      • Class Schedule
    • Personal Training
    • Nutrition >
      • Nutrition Coaching
      • Healthy Recipes
    • Kids
    • Online Coaching
    • Corporate Wellness
  • Blog