PRIMUS Fitness

Tuesday, 01-22-2019

12’ HIIT Warmup and Core Conditioning (40” on / 20” off)

  • High knees
  • Jumping jacks
  • Mountain climbers
  • Flutter kicks
  • Bicycles
  • Coach’s choice
  • KB high pulls
  • Push-ups
  • Supermans
  • Ball slams
  • V-ups
  • Coach’s choice

Notes: HIIT should be a low impact, aerobic focused warmup and core workout. You should be sweating but feeling good afterwards. Equipment needed: Kettlebell and slammer ball.

10’ Warm-up – Gather equipment and warm-up weighted movements.

Partners WOD. All movements U-go-I-go except equipment carry. Split work.
400m equipment carry (115/95)
50 burpee over bar
50 front squats (115/95)
50 T2B
50 thrusters (95/65)
80 partner ball toss sit-ups (20/15)
600m equipment carry (95/65)
6 rope climbs

Notes: Should be a fun, medium intensity partner workout with a mix of high skill movements and grunt work. Modify movements as needed.


Interested in learning more about PRIMUS CrossFit, Orlando's premier CrossFit affiliate gym? Contact Us to find out more.

Tags: , ,