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CrossFit
Our workout today is a nice long AMRAP, which means As Many Rounds As Possible. We set the time, you determine the amount of work. Your overall goal is to set a pace and try to keep moving at it. I would like for you to be able to finish a round in 5 minutes or less. Don't be overwhelmed by the number of pushups, if it is too many, just scale it down a little.
Fitness
AMRAP x 21 MINUTES
20 Walking Lunges
10 Push-Ups*
20 Sit-ups
10 Box Jumps
Rx
AMRAP x 21 MINUTES
40 Walking Lunges
20 Deficit Push-Ups*
40 Sit-ups
20 Box Jumps (30/24)
* on 1 45# Plate on each side
Rx+
AMRAP x 21 MINUTES
40 Walking Lunges
20 Deficit Push-Ups*
40 Sit-ups
20 Box Jumps (30/24)
* on 2 45# Plates on each side
Masters
AMRAP x 21 MINUTES
40 Walking Lunges
20 Push-Ups
40 Sit-ups
20 Box Jumps (20)
Boot Camp
5 ROUNDS
1:00 STATIONS :20 transition b/t Stations
STATION 1
Max DB Sumo DL
STATION 2
Max DB Hang Power Clean
STATION 3
Max DB Strict Press
STATION 4
Max Distance Row
STATION 5
Rest