11 Minute CrossFit Chest + Shoulders (All Levels, Equipment Optional)
HIIT
•
12m
Level: All
Equipment Needed: 1 Dumbbell or Kettlebell (or any weight to press against/load on your back); 1 Towel
Strength: 5x5 bench/5x8 wtd push-ups
Metcon: 2AMRAP. x. 5 Rest :90 between rounds
15 PWR Cleans & Jerks
ME Burpees
:90 rest
Finisher: 3 sets 10-25 towel pass w/ v-ups
Up Next in HIIT
-
15 Minute CrossFit Legs (All Levels, ...
Levels: All
Equipment Needed: 1 Weight (dumbbell, kettlebell, other); Step Up Object (a sturdy chair, box, bench, or stairs); 1 Jump Rope (optional)Superset:
4-5 Sets based on ability
10-14 Weight step-ups
8-14 Sumo SquatsMetcon:
12 AMrap
12 SA DB/KB Squat Snatch
36 DU's/72 Singles/72 toe ta... -
9 Minute CrossFit Shoulders (All Leve...
Levels: All
Equipment Needed: Dumbell or Kettlebell (or any weight with a grip to press overhead), Jump Rope.Strength:
super set 4 rounds
8-12. seated. OH Press
8-12 forward. raise with a twistMetcon:
3 rounds
20. thrusters
50 DUs
25 sit upsFinisher:
3x10 (each movement)
-side raise
-sid... -
14 Minute Lower Body Circuit (All Lev...
Levels: All
Equipment Needed: Nonekuudose does not own the rights to the music nor claim to own the rights to the music.