Cross Fit Cardio Workout

March 31, 2017

Crossfit Cardio Workout


1. Stairstepper: 1 minute @ level 8
1. 25 Push Ups
2. Stairstepper: 1 minute @ level 8
2. 15 pure sit ups
3. Stairstepper: 1 minute @ level 8
3. 15 agility ball push ups
4. Stairstepper: 1 minute @ level 8
4. 10 agility ball single leg ab-ups
5. Stairstepper: 1 minute @ level 8
5. 10 red band resistance shuffles (5 each way)
6. Stairstepper: 1 minute @ level 9
6. 10 clap push ups
7. Stairstepper: 1 minute @ level 9
7. Front hold, roll to side hold, front hold, roll to side hold (:10s each one)
8. Stairstepper: 1 minute @ level 9
8. 25lb. straight arm hold & squat x 10
9. Stairstepper: 1 minute @ level 9
9. 15lb. opp arm / opp leg V ups (abs)
10. Stairstepper: 1 minute @ level 9
10. 25lb. push up / single arm pull : 5 each arm
11. Stairstepper: 1 minute @ level 10
11. 25 push ups
12. Stairstepper: 1 minute @ level 10
12. Agility ball hold & tricept kick back (5 each arm) - 15lb.
13. Stairstepper: 1 minute @ level 10
13. 25lb. DB bicept curls (10 each arm)
14. Stairstepper: 1 minute @ level 10
14. Walking ankle pull: 10 each leg
15. Stairstepper: 1 minute @ level 10
15. Agility Ball Crunch & Hold (holding 25lb DB)
16. Treadmill Sprint: Speed 10.0 / 1min
16. Agility Ball Push Ups: Hands on Ball x 15
17. Treadmill Sprint: Speed 10.0 / 1min
17. Med Ball Frog Ups (5 each leg): Slow & Controlled
18. Treadmill Sprint: Speed 10.0 / 1min
18. Walking Frankensteins x 10 each leg
19. Treadmill Sprint: Speed 10.0 / 1min
19. Agility Ball DB Bench Press: 15 each arm
20. Treadmill Sprint: Speed 10.0 / 1min
20. 25lb. DB hold & twist: 10 each side