Tuesday 181120

I. General Warm-up

Per popular request…


Cha Cha Slide Plank Warm-up


II. Workout Of The Day

10 Rounds For Time:

15 DU’S/30 SU’S

10 Box Step-Ups (alternate legs) @24/20; 20/16; 16/12

5 Burpees





Nice aerobic mover to break up interval weight training days. Try to keep a steady and consistent pace throughout the duration of this workout. Be sure to alternate legs on the step-ups and get full range of motion on the burpees. Don’t be a cheater. No one likes cheaters. You chest (not your stomach) needs to touch the ground and your hips (not just your knees) need to be fully extended at the top. Do the mundane things really well.


III. Accessory, Recovery, Community

Pigeon stretch 2:00

Wall V-sit 2:00


IV. Supplemental Work


Rowing Intervals

6x 350m/rest 1:15 between

Start conservative enough to gradually increase pace each set

Crossfit Enhance