NOVA Area CrossFit ZOOM workout tomorrow at 9AM.
You ZOOM link is posted in the closed group and is in your email!!
4 Rounds (Increase effort each round)
1:00 AMRAP
4 Burpees
8 Squat variations
4 Burpees
16 Lunge variations
Rest 30s between rounds
Rest 90s after 4 rounds
repeat 3x
Squats variations:
Set 1: Normal
Set 2: Squat Jumps
Set 3: Surfer Squats
Lunges:
Set 1: Forward
Set 2: Reverse
Set 3: Jumping lunges for height
If you have Dumbbells:
-Front rack squats each round
-Suit case lunges
-You can also do the burpees as a db deadlift.
If one variation is too hard, revert back to the one before it.
