Workout of the Day
7 minute AMRAP
wall ball shots
7 minute AMRAP
calories
7 minute AMRAP
step ups w/medicine ball
*1 minute rest between each AMRAP

For today’s workout you’ll need a medicine ball and a box and your choice of rower, bike or ski erg. You’ll have seven minutes at three different stations to rack up as many reps as possible of wall ball shots, medicine ball step ups and calories on the machine of your choice. If classes are large the order of the AMRAP’s can be switched up to share machines or wall ball spaces. Your score at the end of the workout will be total reps! Happy Sunday!

standard: 12/8 lb, 20/20″
rx: 20/14 lb, 24/20″
sport: 20/14 lb, 24/20″
overachiever: 30/20 lb, 24/20″

CFD at home: