“Ladder” for legs & core
* Ladder means do one rep, rest, two reps, rest, etc., until you reach muscle failure, and then go back down. If you aren’t sure, stop at 6, and then go back down the ladder. (5, rest, 4,rest, 3, etc.). Then do the next exercise.
Intervals: 8 rounds of Pushups, Sit-ups and Squats.
Set your timer for 20 seconds work – 10 seconds rest.
During the work segment: AMRAP (as many repetitions as possible). (yes, work hard) (and count them so next time, you can notice how much you have improved).
20 seconds Pushups
10 seconds Rest
20 seconds Situps
10 seconds Rest
20 seconds Squats
10 seconds Rest
Repeat sequence 8 times.
No timer? No problem. Use this one.
A mere 10 days from now, I will attend an advanced CrossFit Coaching Course. Even though I’m not as fit and trim as I want to be – strike that, WILL BE next year (i’ve been torturing myself with constant criticism, but I digress). From now until then, as an experiment, I will post some Workout programming. Please play along at home, give me feedback and help me improve. These are “on-ramp” workouts, not “fire-breathers” so don’t freak out. I’m including a “stupid small” starter to get you into the flow.
3 rounds for time:
10 burpees
20 squats
30 sit-ups
Post time to comments.
“Stupid small starter”: I can Just Do One and Declare Victory.
1 burpee, 1 squat, and 1 sit-up.
Instructions and Videos to help you be safe and get stronger:
Tips for good burpees (as if there is such a thing).
Improve your squat.
50 fit 