CrossFit Belmont Heights – CrossFit
Warm-up (No Measure)
400m (or 2min Cardio)
30sec: High Knees
30sec: Butt Kickers
30sec: Lateral Squats
30sec: Walking Lunges
Nick’s Challenge Workout (AMRAP – Reps)
20min AMRAP LADDER
10 Bend & Thrusts
20 Bend & Thrusts
30 Bend & Thrusts
40 Bend & Thrusts
50 Bend & Thrusts
60 Bend & Thrusts
70 Bend & Thrusts
80 Bend & Thrusts
Can you break 175 Reps? How about 200 reps?
Bend & Thrust: https://www.youtube.com/watch?v=qTpjjK7j8uo
Movement Standard: The movement is a 4-count movement. “Hands – Plank – Feet – Stand”
This is easiest described as a burpee with no push-up and no jump. When you stand up, your SHOULDERS must be over your ANKLES!!
Your hands must also be touching the floor before you extend into the plank position.
1min Cardio, 250m Row, 1min High-Knees, 50 Double Unders (100 Single Jump Rope)
AGAIN… For the bend & Thrust (AKA Squat Thrusts, Down-ups), your hands must be touching the ground before you jump out to a plank. You cannot fall to the floor like you normally do for a burpee.