Call Us: (289) 928-8200




CFT – CrossFit


3 Sets:

10 Push Up Position Shoulder Retractions

8 Side Plank Rotations/Side

8 Lateral Box Step-Ups/Leg

Aerobic Capacity

Metcon (AMRAP – Reps)

8 Sets: 1:30 Work/1:00 Rest

10 Burpee Box Jump-Overs 24/20

15 Slam Balls 30/20

Max H.S.P.U

Movement Options.

Burpee Box Jump-Over→Burpee Bar-Hop→Burpee→Reduce Reps

Handstand Push Ups→Pike Handstand Push Ups→Z-Press→Push Ups
In today’s intervals, we are looking to accumulate as many H.S.P.U (or your given modification) as possible. The Burpee Box Jump-Overs, and Slam Balls will take some time, so you do want to push the pace here to have some time left over to max out your H.S.P.U

Note total H.S.P.U accumulated.