Warm-up:
Five rounds of:
5 x 10m Shuttles run
3 Sprawls
5 x 10m Shuttle run
6 Dynamic spiderman
Cycle through the following for 3-4 minutes:
1 Pull-up (Strict)
2 Push-ups
3 Sit & Reach
4 Squats
Add Squat speed:
5 x 10sec efforts of:
Squats
*Aim for more reps each round- move efficiently.
Workout:
Stay in the game for as long as possible:
Minute 1: Squats *
Minute 2: Pull-ups
Minute 3: Squats
Minute 4: Push-ups
* Pick your own number of Squats to be performed in the first minute. This should be a challenging number that you takes you close to 1 minute to complete. Choose between 20-50 Squats (depending upon your ability).
This is a modification of a crossfit.com workout- where the prescribed squats were 50 repetitions.
Minute 1 you are aiming to complete your chosen number of squats, with the deficit to be paid up with either pull-ups or push-ups in the 2nd minute. Continue on with this format until you can no longer achieve the required number of pull-ups or push-ups.
*Stay in the game for a minimum of 12 minutes. If you are out before simply achieve what you can of each movement within the allocated time.
Photo: Kelly & Heather. If you haven’t seen someone for a while be sure to send them a message and help keep everyone on track during this time.
