Upper Body Workout
Expected Time
- 5 min warmup
- 40 min workout
- 10 min cooldown
Location
Annex, adjacent to the CrossFit area.
Instructions
Split into groups of 3–4 and rotate between the sets. Aim for 2–3 full set rotations, with 2 minutes rest between each set. Rotate exercises to share equipment as needed.
Warm Up
- Jumping Jacks × 15
- Arm Rotations × 15
- High Knees – 15 seconds
- Arm Swings × 15
- Run 1 Lap
Set 1
- Diamond Push-ups × 10
- Dips × 8 (band assisted if needed)
- Skull Crushers × 10
- High Plank to Low Plank × 8
Set 2
- Chin-ups × 8 (or 5s negatives, band assisted if needed)
- Preacher Curls × 12
- Bicep Curls × 2 sets of 12 (normal or hammer)
Set 3
- Farmer’s Carry – 1 lap
- Rest ~45 seconds as needed
Cool Down
- Triceps Stretch
- Shoulder Stretch
- Chest Stretch
- Quad Stretch
- Hamstring Stretch
- Calf Stretch
- Pigeon Pose
- Butterfly