CrossFit Workout

Posted by ljones20
Wednesday, February 16, 2011 at 4:20pm filed under Cardio - Sports/Cross Training

Calories Burned:  733 calories per hour   (based on a body weight of 150 lbs.)
Run for 2 minutes on level 8, 8 min. miles. Stop and complete 15-20 reps of a swiss ball exercise. Return to treadmill for 2 minute run on level 8. Alternate run and exercise for a total of 30 minutes of running. Takes about 45-60 minutes to complete. Great calorie burn, CORE workout and toning.
Swiss Ball exercises
Triceps Rollout
Reverse Lunge
Ball pushups - one leg
Dolphin (back extensions)
Side twist ups
Straight crunches on the ball
Lying dumbell pullovers
Lying dumbell twists
Hip Rotations on the ball
Lower ab roll in
Wall Squats
Reverse Plank Roll in to butt

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