Cardio CrossFit – Sat, Apr 8
Roxanne
Listen to the song. Whenever you hear "Roxanne" all girls do a Burpee. Whenever you hear "Red Light" all guys do a Burpee.
Easter Egg (AMRAP – Rounds and Reps)
Partner AMRAP x 25 mins (Med Ball = "Easter Egg"):
100m Run together with Easter Egg (20/14)
20 Ab Mat Sit Ups with Easter Egg (divide reps as desired where one works while other rests)
10 Synchronized KB Swings (53/35) or Alternating DB Hang Snatches (50/35)
20 OH Walking Lunges with Easter Egg (divide reps as desired where one works while other rests)
10 Synchronized KB or DB Goblet Squats
20 DUs / 40 Singles each (can be done at the same time)
100m Run together with Easter Egg (20/14)
20 Ab Mat Sit Ups with Easter Egg (divide reps as desired where one works while other rests)
10 Synchronized KB Swings (53/35) or Alternating DB Hang Snatches (50/35)
20 OH Walking Lunges with Easter Egg (divide reps as desired where one works while other rests)
10 Synchronized KB or DB Goblet Squats
20 DUs / 40 Singles each (can be done at the same time)
En-Core
30 Sec work 10 sec rest for each movement of:
Forearm Plank
Left Side Forearm Plank
Forearm Plank
Right Side Forearm Plank
Forearm Plank
Sit Ups
Scissor Kicks
Full Straight Arm Plank
Left Side Plank
Full Straight Arm Plank
Right Side Plank
Full Straight Arm Plank
Sit Ups
Scissor Kicks
Forearm Plank
Full Straight Arm Plank
Forearm Plank
Full Straight Arm Plank
Forearm Plank
Left Side Forearm Plank
Forearm Plank
Right Side Forearm Plank
Forearm Plank
Sit Ups
Scissor Kicks
Full Straight Arm Plank
Left Side Plank
Full Straight Arm Plank
Right Side Plank
Full Straight Arm Plank
Sit Ups
Scissor Kicks
Forearm Plank
Full Straight Arm Plank
Forearm Plank
Full Straight Arm Plank
