By November 13, 2014 No Comments


Dynamic warm up

Met Con

 Broad jump with two squats (jump forward do two squats then jump backwards and do two squats)

Ankle  tap crunch

front to back frogger  burpee


Knee tap high knees

Dumb bell tricep kick backs with a squat

reverse lunge into a curl use dumb bells

7 torso twist add a punch

mountain climbers

prone to plank with a push up

opposite knee to opposite elbow crunch

Jumping squats

side crunches  atl side after  every 15 sec

jumping lunges with shoulder press

supine leg thrust

Our Partners

  • crossfitjournal
  • advocate
  • tough