#cross fit
Warm Up:
- 2 minute arm stretch
- 2 minute leg stretch
- 90 Second Run In Place
- 10 Burpees
- 25 Mountain Climber
- 5 forward lunges - each leg
- 90 Second Run In Place
Exercise:
- 20 Fire Hydrants
- 30 Jumping Jacks
- 15 Leg lifts
- 90 Seconds run in place
- 10 Burpees
- 20 Donkey Kicks
- 10 Push ups
- 50 Sumo Squats
- 90 Second Wall Plank
- 90 Second run in place
- 50 Mountain Climbers
Repeat 5x Times, 60 seconds rest in between sets.
Crossfit workout of the day.
Warm up.
- 2 Minute Leg Stretch
- 2 Minute Arm Stretch
- 90 Second Run In Place
- 5 Burpees
- 10 Front Kicks
- 90 Second Run In Place
Exercise.
- 10 High Jumps
- 50 Sumo Squats w/Calf Raise
- 60 Mountain Climbers
- 30 Jumping Jacks
- 200 Calf Raises
- 10 Burpees
- 40 Pivoting Uppercuts
- 90 Second Wall Sit.
- 90 second Run In Place
Repeat exercise 5x Times. 60 seconds rest in between sets.
Dont forget to stretch!
5 Rounds (60 second rest inbetween Rounds)
- 2 Minute Run In Place
- 5 Burpees
- 50 Sumo Squats
- 10 Push ups
- 90 Second Wall Sit
- 200 Calf Raises
- 50 Mountain Climbers
- 2 Minute Run In Place
All at home fitness- For the Triceps Dips, you can use your bathtub for support or a sturdy chair.
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For time*
1600m Run
25 Russian Kettlebell swings (1.5/1)
800m Run
30 KB Goblet lunges
Results: Finished in 12:50. First in our 8:30 class…Not sure how I measured up against everyone else but I really did push myself. There was a fast runner in our group so I tried my best to keep her in eye sight the first mile, because I’m not really experienced at “pacing” myself with running. Then I got through the KB swings as fast as I could, then HOOFED that last ½ mile. That shit burned - but I realized that I can really really push myself when I know I’ve only got one thing left to do. Goblet lunges weren’t bad - I just went as fast as I could because it hurt when I stopped!
AND THEN after Cross Fit, I went to the gym and put in 35 minutes on the arc trainer (my 2nd favorite cardio machine after the step mill). I did this because I didn’t work out yesterday and I had free time today. GO ME.
MY VERY OWN CROSSFIT SETUP!!! Okay, well I don’t have it, yet. But as a reward to myself, the next time I get a commission check, I am ordering this bad boy. I can’t wait! We only have a two car garage so it may be a little tight but oh well, I’ll make it work!
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