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CrossFit is a core strength & conditioning program that delivers a fitness that is by design, broad, general, and inclusive. Elements of track & field, gymnastics, weightlifting, and strongman are combined in short intense daily workouts to maximize results for any individual. CrossFit teaches functional movement patterns, or, movements that you find in real life -pushing, pulling, squatting, jumping, throwing, carrying, and sprinting.
Teams of 3
**Everyone starts at a different station
Accumulate as many reps as possible in 30 seconds of work at each station.
12 Minute AMRAP (30sec working/30 seconds rest/rotate)
Station 1 – Ab-Mat Situps
Station 2 – DB Snatch (alternating arms) RX: 55/35 SX: 45/25
Station 3 – Front Squats RX: 135/95 SX: 95/65
Rest 5 minutes
12 minute AMRAP (30 sec working/30 sec rest/rotate)
Station 1 – Push Press RX:135/95 SX: 95/65
Station 2 – Leg Lifts
Station 3 – Double Unders SX: Single unders