This 30-minute WOD is CrossFit for all. Anyone. Anywhere. And the transformation you see in your body and ability is guaranteed to make you a convert.
Whether you’ve been to a CrossFit box (a.k.a. gym) or not, chances are you’ve had a taste of the workout’s AMRAP (as many reps as possible) formula in your high-intensity classes. There’s good reason why many studios crib from CrossFit—its mix of functional moves and HIIT is truly body-changing. “In any given CrossFit workout, you’ll do gymnastics, weight lifting, and explosive exercises that will make you strong for life, and you’ll do them either as heavy or as quickly as you can,” says Jared Stein, the cofounder and head coach at WillyB CrossFit in New York City. Working out this way, you push your fitness level past any flat line and see the kind of muscle definition that inspires an extra shot of confidence.
If you’ve been too intimidated to try it, you should know that you don’t have to belong to a box or work out with a spotter to do CrossFit. What makes a workout CrossFit is the programming. A traditional WOD (workout of the day) includes three elements: a warm-up, strength or skill work, and a metabolic conditioning (or metcon) portion.
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