WOW w/ Head Coach Crystal

This is workout is one of my favorite maintenance styles during the middle/end of the summer. During this time of year everyone has been in full biking, hiking and climbing mode and it is important to reset our bodies.  This workout is high in intensity but has a balance that it will get all your muscle groups firing. However, there is enough variability where you should not be sore.  The focus should be to maintain a 6 out of 10 intensity level during the 20 minute AMRAP, just enough to stay in a 2-3 heart rate zone.

We then turn up the intensity a bit with a quick 10 minute every minute on the minute (EMOM) with  kettlebell front squats and burps. The  exercises which involve using a fair amount of core/strength effort partnered with a fast movement. We end with some durability for the butt and core!

 Enjoy,

Crystal Wright

10x Offset kbell front squats

10x Swing

10x Situps

20x Wtd step-ups

10x Swings

10x Hippity hops

2x length climbing wall

20x Calf raises

20x Mtn climbers

6x KB front squat

5x Burpees

4x lengths lateral band walk

6x Ankles to bar

10x Barbell russian twist

Stretch!