Help keep your group healthy and happy!
3
-
4
minutes warming up
12
-
15
minutes working out
A CrossFit classic. Goal is to push the pace today. You should be a moving at an uncomfortable, but oddly manageable pace. Keep things as unbroken as possible.
3 Rounds
Run 400m
21 Kettlebell Swings
12 Pull-ups
Don't have the equipment or not sure what to do? Paid plans give you access to personalize the workout and the ability to talk with a coach. You'll also see an easy to follow checklist to get ready and a more detailed workout video.
🔓 Unlock for $19/mo*Your membership plan does not include workout details, personalization options, the Get Ready checklist, or video demos. This app does not support purchasing. Memberships purchased from Gymparty can be used in this app.
400m Run = 25 Burpees
Pull-ups = Sumo Deadlift High-pulls
Kettlebell Swings = Broad Jumps
Pull-ups = Rotational Planks, per side"
Have a question? Chat with your coach.
✅ Weight for Kettlebell Swings
✅ Pull-up bar or weight for Sumo Deadlift High-pull
10 Slow motion Push-ups
20 Slow motion Air Squats
30 Slow motion Mountain Climbers
3
-
4
minutes warming up
12
-
15
minutes working out
A CrossFit classic. Goal is to push the pace today. You should be a moving at an uncomfortable, but oddly manageable pace. Keep things as unbroken as possible.
Instructions, personalization options, and video demos are available for members only.
🔓 Unlock this Workout for Free*Your membership plan does not include workout details, personalization options, or video demos. This app does not support purchasing. Memberships purchased from Gymparty can be used in this app.
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Dive into more details on the movements used in this workout. Ask your coach for personalization options if there is a movement in the workout that you are not comfortable performing.
