Workout with a Crossfit Flavor

By on January 13, 2015 in Training with 0 Comments

cROSSFIT aIR sQUATThis workout has a crossfit flavour to it, just to spice it up for you.

All Body Weight

As fast as you can, perform three rounds of the following moves:

  • 15 air squats: You don’t need any weights for this one.
  • 15 sit-ups: Make sure your hands touch your toes at the top of each sit-up.
  • 10 push-ups
  • 10 ring rows: Think of this as a push-up in reverse. You position yourself under two rings looking up, holding the rings in your hands, with your arms extended, feet out in front of you, body in a straight line and core engaged. Pull up until your chest reaches the rings.

Tip:  If you don’t have access to rings, you can do pull-ups on an assisted pull-up machine at your gym or substitute dumbbell bent-over rows. For that last option, you place one knee and hand on a bench, hold a dumbbell in the other hand and pull it up towards your body.

  • 5 burpees

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About the Author

About the Author: Jack Rourke is the Health Ninja. A truly average person who has worked his butt of to be awesome fit and healthy.The average person can achieve better then average results. .


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