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H.O.T. Side CrossFit – CrossFit

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Metcon (AMRAP – Reps)

For 12 minutes, every minute on the minute, perform the following:

-Odd minute = 10 goblet squats

-Even minute = 10 strict dumb bell press

Metcon (No Measure)

4 rounds:

30 seconds per exercise, rest 1 minute between rounds

Jumping squats


Russian twist (can use plate, dumb bell, med ball, etc)


Leg Raise (laying on back, legs straight in the air and control feet push to ceiling)

Tricep dips (off couch, table, stair, chair, etc)

Glute bridge