Apr 2nd, 2020


Apr 2nd, 2020

CrossFit Black Box – CrossFit


Warm-up (No Measure)

60 Second Couch Stretch each side

60 Second seated forward fold

With clasped hands, 10 wrist circles each direction

10 Elbow circles each direction

10 Shoulder circles each direction

10 Hip circles each direction

10 knee circles each direction

2 Rounds:

100m Jog/20 jumping jacks

10 Alternating side lunges

100m Jog/20 jumping jacks

3 Light presses each arm


Punisher Presses (3 Rounds of each arm)

From Seated Position:

Seated Press + Tall Kneeling Press + 1/2 Kneeling Press + Standing Press, then reverse

Switch sides
Use single dumbbell or kettlebell, holding overhead while you move between positions (similar to turkish get up)

*If the weight you have is not heavy enough to be challenging during this, consider max effort seated strict presses to burnout. Click the link for workout demo: https://youtu.be/WS0jtujudmw


Death By 10 Meters (AMRAP – Rounds and Reps)

Run 10m in the first min

Run 2x10m in the second min

Ect. Add 10m each minute until you are no longer able to complete the required intervals in the given minute.

*You must run back and forth within a 10m space, touching the ground at each turn.
*If you do not have space, consider burpees instead of 10m run. 1 burpee the first min, 2 in the second, and so on.