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Monday, April 27, 2020


Warm Up

40 Mt. Climbers

40 High Knees

40 Butt Kicks

Then 30, 30, 30, 20, 20, 20, 10, 10, 10

Metcon

“The Big Nasty”

AMRAP in 30 Minutes

200m Run

20 Box Step Ups (24/20”)

20 Lunges Steps (stationary or walking)

100m Run

10 Broad Jumps (if you don’t have the space you can broad jump then turn and jump back same way)

10 Push Ups

200m Run

10 Burpees

20 Box Tricep Dips

Accessory Work

3 Rounds of

15-20 Bicep Curls (could be single arm or both at same time. Be creative with weight or use bands, DB, KB, a plate, etc.)

15-20 Bent Over Rows

Max Effort HS Hold

Max Effort Wall Sit

Stretch Sesh!

https://www.youtube.com/watch?v=qULTwquOuT4

Crossfit Kids

“The Little Nasty”

AMRAP 20 Minutes (can reduce time and reps for younger ones)

200m Run

20 Box Step Ups (24/20”)

20 Lunges Steps (stationary or walking)

100m Run

10 Broad Jumps (if you don’t have the space you can broad jump then turn and jump back same way)

10 Push Ups

200m Run

10 Burpees

20 Box Tricep Dips

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