HIIT Friday 8/22/14

Warmup
- 200m run
- scorpions
- reverse scorpions
- lying leg swings
- seated leg swings
- 10 sit-ups
- 10 fire hydrants
- 10 reverse fire hydrants

Workout
10 MIN EMOM
- 10 reps hydro machines
- 4 turf sprints
(Switch machines every minute)

Then….

5 rounds
10 Plate pushups
10 Plate hamstring curls
10 Sandbag Slams
10 Calorie Row

Core:

-5mins of PVC trunk twists
- 100 crunches
- 20 Partner throwdowns

Friday HIIT 8/15/14

Warmup
- 3 Turkish getups
- 5 lunges
- 8 pushups
- 20 leg swings
- 20 PVC passthroughs

Workout
200m run
- 10 medball cleans
- 10 KB swings
- 10 pull-ups
- 10 Goblet Squats
- 10 suitcase deadlifts (each)
400m run
- 15 banded row pulls
- 15 barbell back squats
- 15 KB sit-ups
- 15 KB one arm rows (each)
- 15 barbell front squats
800m run

*** Friday special workout finisher ***

CrossFit – CrossFit Kids – CrossFit HiiT- Speed and Sports Performance