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  • Crossfit Routines A4

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    Javier Muñiz Pérez-Aranda
    17 views4 pages
    The document outlines 4 workout routines to be completed as many rounds as possible (AMRAP) in 7 minutes. Each routine consists of 4 exercises: Routine 1 includes 10 squats, 30 second plank, 10 tricep dips, and 20 mountain climbers. Routine 2 is 10 push-ups, 30 second wall sit, 20 bird dogs alternating sides, and 10 burpees. Routine 3 is 10 lunges alternating sides, 30 second side plank alternating sides, 15 leg-up crunches, and 50 rope skipping. Routine 4 is 30 second full plank, 10 bridges alternating sides, 20 jumping jacks, and sprinting 10 meters 10 times.

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    The document outlines 4 workout routines to be completed as many rounds as possible (AMRAP) in 7 minutes. Each routine consists of 4 exercises: Routine 1 includes 10 squats, 30 second plank, 10 tricep dips, and 20 mountain climbers. Routine 2 is 10 push-ups, 30 second wall sit, 20 bird dogs alternating sides, and 10 burpees. Routine 3 is 10 lunges alternating sides, 30 second side plank alternating sides, 15 leg-up crunches, and 50 rope skipping. Routine 4 is 30 second full plank, 10 bridges alternating sides, 20 jumping jacks, and sprinting 10 meters 10 times.

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    © All Rights Reserved
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    17 views4 pages

    Crossfit Routines A4

    Uploaded by

    Javier Muñiz Pérez-Aranda
    The document outlines 4 workout routines to be completed as many rounds as possible (AMRAP) in 7 minutes. Each routine consists of 4 exercises: Routine 1 includes 10 squats, 30 second plank, 10 tricep dips, and 20 mountain climbers. Routine 2 is 10 push-ups, 30 second wall sit, 20 bird dogs alternating sides, and 10 burpees. Routine 3 is 10 lunges alternating sides, 30 second side plank alternating sides, 15 leg-up crunches, and 50 rope skipping. Routine 4 is 30 second full plank, 10 bridges alternating sides, 20 jumping jacks, and sprinting 10 meters 10 times.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
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    of 4

    7 min AMRAP

    ROUTINE

    1 10 SQUATS

    2 30 SECONDS ELBOW PLANK


    CHANGE SIDES AFTER 15 SECONDS

    3 10 TRICPES DIPS

    4 20 MOUNTAIN CLIMBERS

    Jorge Mariano Altozano @jorgemarianoef


    7 min AMRAP
    2

    ROUTINE

    1 10 PUSH-UPS

    2 30 SECONDS WALL SIT

    3 20 BIRD DOG
    CHANGE SIDES AFTER 15 SECONDS

    4 10 BURPEES

    Jorge Mariano Altozano @jorgemarianoef


    7 min AMRAP
    3

    ROUTINE

    1 10 LUNGES
    ALTERNATE SIDES UNTIL YOU MAKE 10

    2 30 SECONDS SIDE PLANK


    CHANGE SIDES AFTER 15 SECONDS

    3 15 LEGS-UP CRUNCHES

    4 50 ROPE SKIPPING

    Jorge Mariano Altozano @jorgemarianoef


    7 min AMRAP
    4

    ROUTINE

    1 30 SECONDS FULL PLANK

    2 10 BRIDGES
    CHANGE SIDES AFTER 15 SECONDS

    3 20 JUMPING JACKS

    4 SPRINT 10 X 10

    Jorge Mariano Altozano @jorgemarianoef

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