CrossFit Canvas
General Fitness, Strength & ConditioningOnly your bodyweight, workout 3 days a week. Each workout is a little different and results can be recorded and tracked over the 4 week period to track results and improvements.
3 sessions per week
Must use App app to view and log training
Program Training
A
Jumping Jacks
3 x 25
B
Air Squat
3 x 10
C
Alternating Bodyweight Lunge
3 x 12
D
Push-Up
3 x 10
E
Dead Bug
3 x 12
F
V-Ups
3 x 10
G
Side Plank
3 x 0:30
A
Jumping Jacks / Seal Jacks / Crossover Jacks
3 x 25
B
Skaters
3 x 12
C
Lateral Lunge
3 x 10
D
Air Squat
3 x 15
E
Plank
3 x 0:30
F
Lying Leg Raise On Bench
3 x 12
G
Push-Up
4 x 8
A
Jumping Jacks / Seal Jacks / Crossover Jacks
3 x 25
B
Line Hops
3 x 0:30
C
Air Squat
3 x 15
D
Reverse Lunges
3 x 10
E
Burpee
4 x 8
F
Mountain Climber
4 x 10
G
Sit-up
3 x 10
H
Lying Leg Raise On Bench
3 x 10
Jonathan williams
Head Coach: Jon Williams. Four Years College Basketball experience, Assistant College Strength & Conditioning coaching experience at NAIA DIV I University. Bachelor of Arts: Kinesiology & Health Promotion. (Grand View University, Iowa)
