Crossfit workout.
Duration: 55 Minutes
Warm-Up (5 Min)
- 1 min Jump Rope or High Knees
- 1 min Shoulder Dislocates & Arm Swings
- 1 min Lunges with Twist
- 1 min Inch Worms
- 1 min Hollow Hold
Power Workout (15 Min)
- EMOM (10 min):
- 5 Front Squats (60-70% 1RM)
- 5 Dumbbell Step-Ups (20″ box, moderate weight)
- Rest 1 min after each set
Skill Building (10 Min)
- 3 sets of:
- 5 Strict Pull-Ups
- 5 Pike Push-Ups (or Handstand Push-Ups)
- 20 sec Hollow Rock Hold
- Rest as needed
Cardio Session (20 Min) – AMRAP
- 1 min Assault Bike or Jump Rope
- 10 Dumbbell Snatches (alternating arms, moderate weight)
- 10 V-Ups
- 12 Box Step-Overs (20” box, bodyweight)
Cool Down
- Stretch major muscle groups for 5-10 min