GET READY AND START THIS CROSS FIT WORKOUT

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The Professional Fitness Trainer Richard Umberto, Cross Fit Trainer (the highest!), coach at Bodyline Fitness and Gym,in Lagos,Nigeria.

"this type of exercise will change your physique in no time".says-Richard Umberto. lets start the exercise and get our body defined.

WOD stands for Workout of the Day.we develop our own WOD programming that promotes a well-balanced mix of metabolic conditioning, skill development and strength conditioning.

As Many Rounds As Possible (AMRAP)

Warm up: Walking Lunge

Do this routine twice pre-WOD to prime muscles.

Stand with feet hip-width apart, arms overhead. Lunge forward with left foot so left thigh is parallel to floor, knee over ankle, right knee touching floor . Return to standing for 1 rep; repeat on opposite side, traveling forward. Continue, alternating sides. Do 20 reps.

works abs, butt, thighs, hamstrings

Warm up: Scorpion Kick

Do this routine twice pre-WOD to prime muscles.

Lie facedown with arms extended out to sides, palms down, legs together, toes on floor. With hands planted, rotate torso to right, reaching right foot to meet left hand for 1 rep. Return to start; repeat on opposite side. Do 10 reps.

stretches shoulders, hips

Warm up: Hand Walk

Do this routine twice pre-WOD to prime muscles.

Stand with feet hip-width apart. Keeping legs straight, bend forward, place hands on floor and walk hands into push-up position. Inch feet toward hands to return to standing. Do 5 reps.

stretches shoulders, abs, hamstrings, calves

WOD #1: Deadlift

Time priority: 10 minutes; do AMRAP

Stand with feet hip-width apart, a weight on floor between feet. Bend forward, knees bent, pushing hips back; pick up weight . Stand; return weight to floor for 1 rep. Do 5 reps.

works back, abs, butt, thighs, hamstrings, calves

WOD #1: Burpee

Time priority: 10 minutes; do AMRAP

Stand with feet hip-width apart. Crouch down; place hands on floor under shoulders. With hands planted, jump feet behind you, landing with entire body on floor. Hop feet (hands stay planted!) back to hands, then jump up, clapping hands overhead , to return to standing. Do 10 reps.

works shoulders, arms, back, abs, butt, thighs

WOD #1: Butterfly Sit-Up

Time priority: 10 minutes; do AMRAP

Lie faceup with a folded towel under lower back, soles of feet together with knees open to sides and arms overhead on floor . Sit up, touching fingers to toes. Return to start. Do 15 reps.

works abs

WOD #2: Squat

Task priority: do 3 rounds

Stand with feet hip-width apart, toes pointed out slightly, body weight in heels; hold a weight with both hands, arms extended at eye level. With chest lifted, sink down until hips are below knees . Return to start. Do 30 reps.

works butt, thighs

WOD #2: Wall Drill

Task priority: do 3 rounds

Place hands on wall, wrists aligned with shoulders, legs straight, heels slightly raised. Keeping hands planted, quickly alternate driving knees toward chest in a high-knee run. Continue for 1 minute.

WOD #3: Push-Up

Time priority: 7 minutes; do AMRAP

Start in push-up position with arms slightly wider than shoulder-width apart, legs extended behind you with feet hip-width apart . Bend arms to lower body until chest and thighs touch floor, then push back up to start. Do 5 reps.

works shoulders, triceps, chest, abs

WOD #3: Hollow Body Rock

Time priority: 7 minutes; do AMRAP

Lie face up with legs together, toes pointed, arms extended overhead on floor, palms facing in. Engage abs and lift shoulders and feet off floor, creating a banana shape with your body . Rock back and forth for 1 rep. Do 10 reps.

works abs

The Cross Fitters' Creed

Cross Fitters are hopelessly devoted. (Cue the GALLARDO soundtrack.) They live for their sport and by these words, posted in every box: "We implore you to check your ego at the door, give 100 percent and get to know your fellow Cross Fitters. Our goal for you is to thrive, not just survive, at all aspects in your life, from nutrition and fitness to everyday life. Our gym is our home; we treat it as our own and care for it as such. Our box is our family, and we treat the athletes, coaches and visitors likewise, creating an environment that breeds confidence, fun and dedication." Intrigued? Go to a Cross Fit to locate a box in your hood.