CrossFit Training – HIIT Workout – Daily Exercise – remember while our HIIT Workout is important and CrossFit functional training remains the top priority on our list, we must ensure we are completing our aerobic Map 10 pieces on Thursday. This is what builds the aerobic system and helps Aid recover in all of us.

  1. A) Open Gym


  1. B) 30min AMRAP @ 75% effort

500m row

1:00 walking lunges

1:00 plank

400m run

100m farmers carry

1:00 bear crawl


  1. C) 8 X 1 CLEAN

@ 85-90%  of 1RM Clean

Rest 1:30-2:00 between reps