Plate Workout 2
Expected Time
- 5 min warmup
- 45 min workout
- 5 min cooldown
Instructions
Location: Gym Annex, adjacent to the CrossFit area.
Warm Up
- Arm Swings × 15
- High Knees – 15 seconds
- Pushups × 15
- Run 1 lap
Round 1
- Front Shoulder Raise × 10
- Reverse Lunges × 5
- Halos × 5
- Squats × 10
- Forward Rows × 10
- Tricep Lifts × 10
- Shovels × 10
- Rowing – 1km
Round 2
- Front Shoulder Raise × 12
- Reverse Lunges × 8
- Halos × 8
- Squats × 15
- Forward Rows × 12
- Tricep Lifts × 12
- Shovels × 15
- Rowing – 1km
Round 3
- Front Shoulder Raise × 10
- Reverse Lunges × 5
- Halos × 5
- Squats × 10
- Forward Rows × 10
- Tricep Lifts × 10
- Shovels × 10
- Rowing – 1km
Cool Down
- Triceps Stretch
- Shoulder Stretch
- Chest Stretch
- Quad Stretch
- Calf Stretch
- Pigeon Pose
- Hamstring Stretch
- Butterfly