Warm-up
Jump Rope Intervals
1 min – Singles
30 sec – Right Leg
30 sec – Left Leg
1 min – Doubles or Singles
Rest 1:00 min
1 min – Wall Ball
Mobility
PVC
1 min Wrist Stretch
1 min (es) 3D Dynamic Calf Stretch
Strength
Strict Press
5×3 (80-95%)
*Increase weight each set
WOD
12 min AMRAP
15 American Kettlebell Swings (53/35)
10 Double Unders
15 American KBS
20 Double Unders
15 American KBS
30 Double Unders
15 American KBS
40 Double Unders
15 American KBS
50 Double Unders
*If you complete 50 DU then work back down to 10 DU
**Score is # of DU or Singles if scaled
Cooldown
2 min (es) Calf/Achilles Barbell Smash
MONDAY: 4:00 AM – 10:00 PM
TUESDAY: 4:00 AM – 10:00 PM
WEDNESDAY: 4:00 AM – 10:00PM
THURSDAY: 4:00 AM – 10:00 PM
FRIDAY: 4:00AM – 9:00 PM
SATURDAY: 6:00 AM – 8:00PM
SUNDAY: 6:00 AM – 8:00 PM
ADDRESS:
9550 East Golf Links Rd.
Tucson AZ 85730
TELEPHONE:
(520) 290-8000
EMAIL:
info@crossfiteasttucson.com
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