BE INDEPENDENT

Simple but effective CrossFit workouts you can do on days when you can't come to Box or are traveling

01

Invisible Fran21-15-9 of air squats and push ups

02

Run 400m, 50 air squats4 rounds

03

5 Burpees, 10 pushups, 15 squats As many rounds as possible in 20 minutes

04

100 burpees

05

20 walking lunges, 10 push-ups10 rounds

06

Run 800m, 100 air squats, Run 800m

07

7 air squats, 7 burpees7 rounds

08

10 sit ups, 10 burpees10 rounds

09

100 push ups100 air squats

10

10-9-8-7-6-5-4-3-2-1 sit-ups and a 100 meter sprint between each set

11

5 Dumbell Deadlifts, 5 Dumbell Cleans, 5 Dumbell Thrusters,5 Rounds increasing weight every round

12

4 movements TABATA (choose 4 movements, do each for 20 seconds for 4 minutes and rest for 10 seconds)

13

50 Mountain climbers, 40 Sit-ups, 30 Burpees, 20 Push-ups, 10 Jump Lunges2 Rounds

14

10-9-8-7-6-5-4-3-2-1Burpees and Sit ups

15

5 Handstand Push-ups, 10 Sit-ups, 15 Squats10 min AMRAP

16

Handstand Push-ups, Jumping Lunges21-15-9

17

Death by burpees & sit-upsComplete 1 burpee + 1 sit-ups on minute 1, 2 burpees + 2 sit-ups for minute 2Until you can no longer complete the number of reps within the minute.