Crossfit

Warm Up - your choice for 5 minutes

There are six stations. We had everyone partner up and work with that person through each station. There are 5 exercises on each station. Each exercise is done for 1 minute. You stay at the station until all 5 exercises are finished then you move on. I stopped in between each station and did squats for 1 minute, then lunges for 1 minute before they moved onto the next station.

Station 1:

• Upright rows
• Hamstring curls
• Shoulder presses
• Skater
• Pec dec

Station 2:

• High knees
• Star jumps
• Squat jumps
• Rocking horse
• Run around gym floor

Station 3:

• Deadlifts
• Squats
• Lateral raises
• Lunges
• Push ups

Station 4:

• Skip
• Bent over rows (right)
• Skip
• Bent over rows (left)
• Skip

Station 5

• Grapevines
• In/out runs
• Cross country skier
• Pendulums
• Basketball shuffle/shot

Station 6:

• Lat pulldowns with theraband
• Side leg raises - left (with theraband around ankles)
• Tricep pushups
• Side leg raises - right (with theraband around ankles)
• Hover

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