Phone: 516-855-7348 | Email: info@raddcrossfitnsli.com

Sunday November 6, 2016

Warm Up: 8 Tabata Rounds…
Assault Bike

Tabata: 20 seconds of work followed by 10 seconds of rest.

Workout of the Day: 20 Minute AMRAP (as many rounds and reps as possible)…

15 Double Unders
15 Burpees
15 Box Jumps
5 Knees to Elbow

Movements and Modification Options: 

Double Unders: Using a jump rope the rope goes around twice per jump. This is a challenging movement and requires a jump rope and a lot of coordination. You can modify this movement to double the number of singles (once per jump) or 10 calories on the bike, rower, or ski erg.

Burpees: Lay down and stand up 15 times. Make sure you allow your chest to make contact the ground. This movement can be modified to a push up if needed.

Box Jumps: Use a comfortable height and always step down. If jumping is tough just step up!

Knees to Elbow: Hang from a pull-up bar and use your core to bring your knees up to make contact with your elbows. You can modify the knee height to knees above your chest, belly button, or parallel. If hanging is not an option use an ab mat and complete 15 sit-ups.

Important: You can also modify the number of reps or the time for the workout. The idea behind this workout is to do continuous work for an extended period of time. If 20 minutes is too long shorten the workout to 15 or even 10 minutes to allow yourself to allow yourself to do continuous work.

We would love to hear your thoughts! Post a comment below and let us know how the workout went.

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