Happy new week and fresh start to you all.
I posted a workout on Instagram last week that many followers loved (and tried), so I wanted to be sure and share it here.
CrossFit Inspired Running Workout
After a 1 mile warm-up on the treadmill, do the following.
20 kettle bell swings [eye-level] 50#
400m run [9.0 mph on treadmill]
I failed to get an accurate time, but the workout took between 22-25 minutes, I think. You can modify this by reducing the rounds, lowering the reps, and shortening the distance.
When I posted the video of my burpees, I got questions as to why I let my stomach and chest touch the ground on burpees. That is standard form for CrossFit, and it requires more effort. But, honestly whether you hold a plank or drop to the ground, they are effective!
In fact, Spencer, Jada and Cooper each have a different version of the burpee happening in the picture below.
Spencer did a 20 mins AMRAP (as many rounds as possible) that included burpees, kettle bell swings, strict pull-ups, and overhead walking lunges, so Jada joined in.
Cooper spotted me while I worked my way towards a new hang clean PR of 135#!
He wasn’t impressed.
Then, I did 10 rounds of:
10 box jumps at 24″
There were plenty of breaks in between while I kept Jada away from Spencer’s kettle bell swings!
What are you looking forward to at the start of a new week?!