Workout of the Day

Thursday, Nov. 23

Happy Thanksgiving! 

5-min. AMRAP of:
Overhead Plate Lunges

5-min. AMRAP
Pull-Up

5-min. AMRAP of:
Ball Throw Sit-ups

5-min. AMRAP of:
Kettlebell Swings

5-min. AMRAP of:
Shuttle Sprints

5-min. AMRAP of:
Plate Burpees

Wednesday, Nov. 22

Fun with the agility ladder. 

4 rounds of:
2:00 Row
2:00 Bear Complex
2:00 Rest

Load decreases each round
Men – 135 – 115 – 95 – 65 lb.
Women – 85 – 75 – 65 – 55 lb.

*100 meters will be added to your score for every round on the Bear that is completed. Partial rounds will not count.

Thursday, Nov. 16

CrossFit Aptos Kids and Riley

Row Max Meters in 7 minutes
Every min., do 10 Sit-ups

6 Rounds for time of:
3 Strict Pull-ups
6 Hand-Release Push-ups
9 Box Jumps (24/20 in.)