I. 1200m Run/30 Lunges/25 Sit ups/20Squats/15 PVC Rollouts/10 Push Ups/5 Pull ups
II. Crossfit Baseball (AMRAP in 20 minutes)
Batter's Box - 10 Sit ups
1st Base - 10 Push ups
2nd Base - 10 Squats
3rd Base - 10 Burpees
Home Plate - 10 Jumping Lunges
Lunge between bases
This is a nice way to mix up a 20 minute AMRAP and no equipment is needed. And we got an awesome work out. You can also divide the group into teams and see who gets the most runs in 20 minutes.
Rogue Fitness
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