No Equipment Workout # 3

Alright, today’s workout has a common CrossFit rep sequence.  21 – 15 – 9.

When I was at the Level 1 Certification, they said there was really no reason for the particular number, it was just the rep scheme that was chosen by the founder.


Jumping squats – If you’ve been following along with me, you already learned how to do a squat.  A jumping squat is pretty self-explanatory.  You squat and then on the way up, you jump.  Easy peasy.

Hand release pushups are standard, (no – knees if you can) pushups.  When you are in the down position, your body should completely touch the floor and you bring your hands up OFF the floor.  Then you go into the up position.

They are awkward but that is the point.

Situps are standard, no crunches allowed.  If you need lumbar back support, just roll up a sweatshirt and place it in the small of your back or you can buy a back support for doing sit-ups.

So how did you do?  I got 5:36.

It’s a quick workout for sure….but that’s part of what I love about CrossFit. You get rewarded the faster you go.

Beat me?

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