December 22, 2016


3 x 5 Pull-ups
10 Sit-ups
15 Air Squats


Max Effort Plank


Push Press – 10, 10, 10

– then –

1 minute row

1 minute pull up

1 minute rest

2 minute row

2 minute air squat

1 minute rest

3 minute row

3 minute mountain climbers

1 minute rest


Published by

Coach Jenny

Jennifer began competitive sports at the age of 7. Her love of sports and fitness continued through high school where she played team sports and was a cheerleader. In her free time she was a lifeguard and coached a local swim team. Since graduating from Virginia Tech she has worked in various fields but has tried to make fitness a priority. She is Certified Strength & Conditioning Specialist (CSCS), a USA Weightlifting Level 1 Sports Performance Coach, CrossFit Level One Trainer and a CrossFit Kids Trainer. Jennifer is also a professional member of the National Strength & Conditioning Association.