Thursday February 13th

Jersey Devil CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

60 Seconds of Rowing

60 seconds of Spiderman Stretch

60 Seconds of Assault Bike

60 Seconds of Frankenstein Walks

60 Seconds of Ski Erg

60 Seconds of PVC Pass Thru’s

60 Seconds of Burpees

60 Seconds of Sumo Squat Hold

Metcon

Metcon (AMRAP – Reps)

5 Rounds of:

20 Sec Pull Ups, 10 Sec Rest

20 Sec Push Ups, 10 Sec Rest

5 Rounds of:

20 Sec Air Squat, 10 Sec Rest

20 Sec Sit Ups, 10 Sec Rest

5 Rounds of:

20 Sec Row, 10 Sec Rest

20 Sec DU’s, 10 Sec Rest
Complements of Crossfit.com

There is no rest between any exercises. The workout is a straight 15 minute Tabata (30 intervals of 20 on 10 off)

Cash Out

Metcon (No Measure)

Three sets of:

Banded Hip Thrusts x 30 reps (fast)

https://youtu.be/Opnk8sjuBxA

Rest 60 seconds

Reverse Snow Angels x 15 reps (slow and controlled)

https://youtu.be/b3e9rENJGCE

Rest 60 seconds

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