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Bought one of our HIIT packs but not sure what to do with the equipment, or just looking to refresh your routine?
Check out the latest training ideas from CrossFit Regionals athlete, Janie Garratt!
Beginner
Intermediate
Advance
WODs
30 - 20 - 10
Ring pull ups
Jumping ring dips
Sit up
Ring chin ups
Kipping handstand press ups
Sit-ups
Muscle-ups
Strict HSPU
21 - 18 - 15 - 12 - 9 - 6 - 3
DB Deadlifts
Single Skips
Down ups
21 - 15 - 9
DB Cleans
Double unders
DB Shoulder to Overhead
42 - 30 - 18
DB Clean and Jerk
10 min AMRAP
10 DB Deadlifts
10 wall balls
10 kb swings
30 skips
30-sec medball bear hold
15 min AMRAP
15 DB snatch
15 wall balls
15 kb swings
45-sec double unders
15 med ball cleans
20 min AMRAP
10 double DB C+J
20 2 for 1 wall balls
20 kb swings
1 minute double unders
20 slam ball over the shoulder.
WOD 1
20 burpee box step ups 20 inch
20 kb swings Russian
20 skips
20 burpee box step ups 24 inch
20 kb swings American
40 double unders
60 double unders
30 burpee box jumps at 30 inch
30 kb overhead walking lunges
WOD 2
For time;
30 DB cleans
30 Wallballs
30-sec medball hold
30 box step ups
30 alt arm hang DB c+j
60 wall balls
30 step medball walking lunges
50 alt arm DB snatch
50 wallballs
50 slam ball over the shoulder.
