PRIMUS Fitness

Monday, 2-24-2020

Warm-Up:
200m jog
10 PVC windmills
Ladder/Cone Drills x 20
10 Hollow Push-Ups
20 Spider lunges
20 Jumpies

15min Strength/Injury Prevention
3 x 6 Squats (work up to 60%)
Super set bent over row (45/35)

Conditioning:
600m run /1:30 rest
400m run/1:30rest
200m run /1:00 rest
100m run /1:00 rest
50m run /30 sec rest
50m run/30 sec rest
50m run /30 sec rest
50m run

“Annie”
50-40-30-20-10
Double unders / Sit ups

Cash-out/ Homework
60 progressing arm circles

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