Blog

michael@crossfitstonybrook.com
1 month ago

AMRAP 5 MIn
10 Sampson Stretch
10 Alt Leg Swings
10 Alt Knee to Chest
10 Alt Leg Swings
10 Air Squats (Slow)

EMOM 4 Mins
15 Singlle DB Front Squats

Rest 1 min

2 Min Max Wall Sit

Rest 1 Min

michael@crossfitstonybrook.com
1 month ago

AMRAP 5 Min
1 MIn Burpees
:30 Sec Rest
1 Min Reverse Lunges
:30 Sec Rest
2 Min
:30 High Knees
:30 Air Squats

5 Rounds for Quality
5 Devils Press
10 DB Reverse Lunges

michael@crossfitstonybrook.com
1 month 1 week ago

AMRAP 5 Min
20 Mountain Climbers
10 Upright Rows
10 Presses
10 Air Squats

Emom 12 Min
1) 12 Slow Sumo Deadlifts
2) 12 Slow Pushups

michael@crossfitstonybrook.com
1 month 1 week ago

EMOM 5 Min
:30 Single Unders or Jumping Jacks
:30 Lunges

Double AMRAP
5 Min on / 2 off / 5 Min on
20 Lemon Squeezers
20 Air Squats

michael@crossfitstonybrook.com
1 month 1 week ago

AMRAP 5 Min
:20 on /:10 Off
1) Jumping Jacks
2) Up-Downs


4 Sets
:30 Single Arm Floor Press Right
:30 Single Arm Floor Press Left
:30 Single Arm Bent over Row Right
:30 Single Arm Bent over Row Left

michael@crossfitstonybrook.com
1 month 1 week ago

CrossFit

AMRAP 5 Min
10 Deadlifts
:30 Sec Plank
30 High Knees


EMOM 12 Min
1) 12 Power Cleans
2) 12 Shoulder to Overhead
3) 1 Min of Cardio of Choice

michael@crossfitstonybrook.com
1 month 1 week ago

CrossFit

Warmup 5 Min
10 Knees to Chest
10 Leg Swings Each
10 Alt Lunges
10 Squat Jumps
10 Burpees

michael@crossfitstonybrook.com
1 month 1 week ago

Warmup 5 Min AMRAP
10 Situps
10 Glute Bridges
10 Alt Lunge with Twist

EMOM 15 Minutes
1) :45 DB/Backpack Swings
2) :45 Front Rack Holds
3) :45 Heel Taps

michael@crossfitstonybrook.com
1 month 2 weeks ago

5 Min Warmup
1 Min Jumping Jacks
1 Min Sampson Stretch
Rest 1 Min
1 Min Swings
1 Min High Knees

Strength
30 Slow Floor Press (You pick Reps Scheme)

Rest 2 Min

30 Slow Upright Rows (You pick Rep Scheme)

michael@crossfitstonybrook.com
1 month 2 weeks ago

CrossFt Class

Warmup 5 Min
200M Jog
20 Situps
40 Mountain Climbers
80 Jumping Jacks
200M Jog

AMRAP 4 Minutes
8 Glute Bridges
2 Plank Walk Outs
8 Alt Lungess
rest 1 min
Repeat

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