Push-up

Caught in the CrossFit

boehnkn2013 Feature Film , , ,

I signed up for CrossFit tonight. Go me! It’s hard. I have respect for anyone that does CrossFit on the regular and at a high level. I was sweating and exhausted.

My first workout is below for anyone who wants to give it a try but may be too scared or nervous to make a commitment quite yet.

Warm Up

  • 400 meter run
  • 30 second rest
  • 5 push ups
  • 10 sit ups
  • 15 air squats

3 Reps

Bench Press

  • 70% max – 5 reps
  • 80% max – 5 reps
  • 90% max – as many reps as you can

Stretch while you aren’t benching (make sure there is a spotter still!)

Cardio

  • 1500 meter rowing
  • 600 meter run
  • 75 double jump rope
  • 75 push up (hands up)
  • 60 burpees

In any order, even split them up, just finish as fast as you can.

Abs (with a partner)

  • 30 yard wheelbarrows, switch halfway
  • 40 bicycles
  • 20 leg throws, switching from side to side.
  • 50 penguins, shoulders up and feet together.

3 Reps

Cool Down 

  • 400 meter slow jog
  • Stretch well and slow

GOOD LUCK!!