Crossfit Circuit
October 12, 2017
A run down the path with intervals
October 12, 2017

50 Second Intervals

  • When: 09/29/2017
  • Q: Michelle Valenta- Digits
  • Pax: Knockout, Caption, Broadway, Peach, and Shots

Warm Up:

T-jumps 10

High Knees 10

Butt kickers 10

Side Stretches

Quad Stretch

Cherry Pickers 10

Arm Stretches

Shoulder Rolls

The Thang: 

6 exercises- 50 seconds of each with 10 sec break (x 2 reps) 30 second break between reps/ 60 second break between sets.

1.   Squats with overhead press

2.   Crunches

3.   Jumping Jacks

4.   Lunges with biceps

5.   Knee pulls ½ on each side

6.   Russian Twists

1.   Ab Leg Lifts

2.   Plank hip touches side to side

3.   Bridge HOLD

4.   Chest Press

5.   Pendulum Swing Abs

6.   Donkey Kicks switching ½ way

1.   Bent over Rows

2.   Toe Taps

3.   Wall sit

4.   Shoulder alternating front and side with sumo squat

5.   Curb step ups with biceps

6.   Overhead triceps

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