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REVOLUTION FITNESS

Sean Hastings

Sean is the owner of Revolution Fitness. He has a degree in Biology/Environmental Health from Illinois State University and is a CrossFit, Spartan SGX, DekaFit, and RAMFit Coach. He also has an MBA from the University of Illinois and assists corporations with consulting, interim and direct hire. He resides in the Chicago suburbs and is the father of two active boys.

CrossFit WOD 3/23/20

CrossFit WOD 3-23-20

12:00 AMRAP
1mile Run/2k Row/7 Rounds of “CINDY”/7min “Cardio”
Max Effort Burpee

9:00 AMRAP
1/2mile Run/1k Row/4 Rounds of “CINDY”/4min “Cardio”
Max Effort Sit Up

6:00 AMRAP
1/4mile Run/500m Row/2 Rounds of “CINDY”/2min “Cardio”
Max Effort Air Squat

Goals:
12min AMRAP – roughly 7-9min of cardio before attempting max effort burpees [goal of 75+ Burpees]
9min AMRAP – roughly 4-6min of cardio before attempting max effort sit up [goal of 100+ sit ups]
6min AMRAP – roughly 2-3min of cardio before attempting max effort air squat [goal of 100+ air squats]

***if running/rowing/pull ups are not able to be completed, do this workout instead:
12min AMRAP: 5-10-15-20-25..etc Burpee (equal work to rest ratio for 12min)
9min AMRAP: 10-20-30-40-50..etc Sit Ups (equal work to rest ratio for 9min)
6min AMRAP: 15-30-45-60-75..etc Air Squat (equal work to rest ratio for 6min)

Score = total “Max Reps” combined

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STARTS MARCH 23

EVERY DAY M-F

GO TO: Zoom.us

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12:00 Noon: https://zoom.us/meeting/register/u5YudO6rrjgudp8n7Mckv5_DkPJGnXwmWQ

6PM: https://zoom.us/meeting/register/vJcvcuGtqT0uQvWWL-vCIUiplZ5f895SHA

After registering, you will receive a confirmation email containing information about joining the meeting.

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