Dedicated to Serious Personal Training

510-523-4769 · 2259 Harbor Bay Parkway, Alameda, California 94502

Concrete Body Crossfit

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4-5

10 Burpees
20 Dive Bombers
30 Sit Ups
40 Chair Dips
50 Push Ups
60 Chain Breakers
70 Bicycles
80 Hip Bridges
90 Second Plank
100 Air Squats

https://zoom.us/j/236419348?pwd=QTdLaVNwQmkxY2gxdGpFeThtSXNlQT09

Password: 001653

 

4-3

10 Rounds:
10 Jumping Jacks
10 Heavy Object Bicep Curls

10 Rounds:
10 Knee Hugs
5 Pike Push Ups

10 Rounds:
10 Reverse Lunges
10 Shoulder Taps

ZOOM: https://zoom.us/j/821583307

4-1

WITH ANY HEAVY OBJECT:
Lawnmower Row 4×10 each
paired with
Single Leg Romanian Deadlift 4×10 each

Split Squat Thruster 4×10 each
paired with
Figure 4 Reverse Crunch 4×10 each

With a water bottle/jar in each hand:
Sun Gods
Every time you drop your hands = 1 Burpee

ZOOM https://zoom.us/j/540993086