Beginner Crossfit Upper Body Workout

I have been trying a few new High intensity workouts lately, and I like the challenge. I get to burn calories faster,  keep my heart rate up, and I am not worried about what is coming next.  I am only worried about what I am currently trying to achieve. I am also starting to see some benefits.  I will post some pictures soon, I am happy with the results and Summer Time Year Round Fineness/ Healthiness will be in effect! If you are looking for a beginner upper body challenge, well here you go! Once again, I got this wonderful workout from the ascent blog. Good luck and you can do it! I will be working out today with this workout!

Beginner WOD #3: Upper Body
Equipment Needed: Two sturdy chairs, a hand-weight that is moderate for you (probably 10-15 lbs for women, 20-25 lbs for men) or the equivalent household object (a gallon of water weighs a little over 8 lbs, for example).

Warm Up:
3 rounds:
15 jumping jacks
10 supermans
7 push-ups

10 Michael Phelps-style shoulder swings
15 each small, medium, and wide arm circles forward
15 each small, medium, and wide arm circles backwards
30 seconds each side shoulder stretch across chest
30 seconds each side tricep stretch
60 seconds this stretch (minus the child’s pose bit at the end)
60 seconds downward facing dog
60 seconds upward facing dog

Workout:
21-15-9 (1st round 21 reps, 2nd round 15 reps, 3rd round 9 reps each of):
One-arm shoulder press with your weight, alternating arms and counting each arm
Push-ups
Chair dips with feet elevated
Burpees
After each round: Crab walk to the other side of the room and back

Don’t forget to cool down, stretch, and drink a LOT of water before and after each workout

SN: I changed my theme, tell me what you think about my fishy theme! 

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2 thoughts on “Beginner Crossfit Upper Body Workout

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