Wed. Sept 7

CF Intro

AMRAP 15 min

5 Burpees

10 Air Squats

5 Pull ups

20 Split Squats

5 Dips

Run 1 Lap

Ab Ripper X – sets of 10

1.      In/Outs – hands up/on floor

2.      Seated Bicycles – hands up/on floor

3.      Reverse Bicycles

4.      Crunchy Frog

5.      Cross Leg/Wide Leg Sit Ups – Indian style harder, reach up and over (20 total)

6.      Scissors Kicks – slow

7.      Heels to Heaven – straight legs, flexion

8.      Roll-Up/V-Up Combo – roll up, touch toes, descend, V-up, descend

9.  Oblique V-ups – each side

10.  Leg Climb – each side (20 total)

11.  Mason Twists (20 total)