Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

Hip Band Circuit


2 Rounds

200m row or 200m Jog

15 Banded Good morning

10 singe arm dumbbell suitecase deadlifts (each side) (light)

5 broad jumps

10 step ups (box at workout height)

30 Single Unders

Metcon (AMRAP – Rounds and Reps)

AMRAP 21 Minutes

7 Deadlifts (185/125)

14 Box Jump Overs (24/20)

21 Double Unders (OR 42 Single Unders)

Handstand Push-ups (5×3)

3 second Hold at top, 3 second Negative

Metcon (Weight)


4×10 Seated Double Dumbbell Shoulder Press (aka Z Press) (Light to Moderate weight)

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