**60-Minute CrossFit-Style Workout for Intermediate Athletes**
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**Warm-Up (5 Minutes)**
– **Jumping Jacks:** 1 Minute
– **Arm Circles:** 1 Minute (30 seconds forward, 30 seconds backward)
– **Leg Swings:** 1 Minute (30 seconds per leg)
– **Inchworm to Push-Up:** 1 Minute
– **Hip Circles:** 1 Minute (30 seconds each direction)
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**Power Workout Session (15 Minutes)**
_Complete 4 rounds of the following exercises with a 1-minute rest between rounds:_
– **Dumbbell Thrusters:** 10 reps
– **Box Jumps:** 12 reps
– **Turkish Get-Up with Kettlebell:** 6 reps each side
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**Skill Building Session (15 Minutes)**
_Focus on mastering movements, complete 3 rounds at your own pace:_
– **Handstand Hold against the wall:** 30 seconds
– **Pistol Squats:** 5 reps per leg
– **Ring Dips:** 8 reps
– **Russian Twists with Medicine Ball:** 20 reps (10 each side)
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**Cardio Focused Session (15 Minutes)**
_Complete the following in a circuit, repeat the circuit 3 times:_
– **Rowing Machine:** 500 meters
– **Double Unders:** 50 reps (or 100 single skips if needed)
– **Burpees:** 15 reps
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**Cool Down (5 Minutes)**
– **Foam Roll Quads and Hamstrings:** 1 Minute each
– **Seated Forward Bend:** 1 Minute
– **Child’s Pose:** 1 Minute
– **Shoulder Stretch across the body:** 30 seconds per side
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Remember to hydrate during your workout and adjust the intensity based on your fitness level. Enjoy! 💪