Crossfit workout.
Duration: 60 minutes
Warm-Up (5 Min)
- 1 min Jump Rope or High Knees
- 1 min Arm Circles & Shoulder Pass-Throughs
- 1 min Air Squats
- 1 min Lunges
- 1 min Plank
Power Workout (15 Min)
- EMOM (10 min):
- 5 Deadlifts (60-70% 1RM)
- 5 Box Jumps (24” for men, 20” for women)
- Rest 1 min after each set
Skill Building (15 Min)
- 3 sets of:
- 5 Wall Walks
- 20-30 sec Handstand Hold
- 10-15 Shoulder Taps
- Rest as needed
Cardio Session (20 Min) – AMRAP
- 1 min Row/Ski Erg (or Jump Rope)
- 15 Kettlebell Swings (16-24 kg)
- 10 Burpees
- 15 Sit-Ups
Cool Down
- Stretch major muscle groups for 5-10 min