More Outdoor Fun for a Workout Wednesday

Still Standing Another Heart-Pounding CrossFit UWS Workout!

Still Standing Another Heart-Pounding CrossFit UWS Workout!

Surprise! I’m back just in time for a Workout Wednesday! It turns out I never shared one of my latest and greatest outdoor workouts with you, and figured this was the perfect day of the week to put it out there. What made this Central Park workout extra fun was it included a team element. Here’s how CrossFit UWS head coach Roberto Murichi got a half-dozen “warriors” to break a sweat:

Active Stretch: 60-second hamstring stretch; 30 jumping jacks; 6o-second squat stretch; 30 front kicks

Warm Up: After 20 seconds of jumping rope (single-unders), we then had 90 seconds to complete two exercises:

  1. 20 park bench plyo push-ups
  2. 10 squats

Each of us finished the push-ups and squats before the 90 seconds were up. That gave us just enough time to grab some water before picking up our jump ropes and moving on to round two. (Three rounds total.)

Team Workout:

Roberto split us up into three teams of two. When the timer started counting down from 15 minutes, team member number one started a 200 meter run. Susan was my partner, and while she ran I had to bang out as many rounds as possible (AMRAP) of the following exercises:

  1. Five burpee bench jumps: We used the park benches as our support point, just like we did for the warm up. When we brought our legs in following the push-up part of the burpee, we either did a box jump or a modified version stepping on and off the bench one leg at a time.
  2. 10 reverse lunges (double count)

Once Susan finished her 200 meter run, I started mine and she would pick up wherever I left off in the AMRAP. When I finished the 200 meters, Susan would start up again and I was back at the bench. The same sequence continued throughout the 15-minute workout. When time was up, Susan and I had plenty of sweat to prove we made it through 12 rounds of burpee bench jumps and reverse lunges. Add that to multiple rounds of the 200 meter run and I think it’s easy to see why we were riding a major endorphin high when the buzzer finally signaled the end of the workout.

We tied another team for 12 rounds, while the third team beat us out by one. At the end of it all, there were high-fives all around and lots of heavy breathing. Sometimes a little friendly competition and fresh air is all you need to mix things up and add another level to your ongoing efforts to have fun, be fit and feel fabulous!

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About LauraLovesFitness

After spending more than 10 years in the communications industry, this lifetime fitness lover and newly certified fitness professional wants to share my passion for health and well-being with others.

Posted on July 24, 2013, in Fitness, Health and tagged , , , , , , . Bookmark the permalink. 3 Comments.

  1. Thanks for the tips Laura,trying to find ways to workout my muscles and abs during the vacation

    • Hi Nana! Good for you for staying active on vacation! Walking and crunches are an “easy” way to make that happen even on “lazy” days, so enjoy the down time and thanks for checking in!

      • Do u have any other tips on how to workout your body muscles especially the arm muscles

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