AMRAP 15 mins: Air Squats, Walking Lunges and AbMat Sit-ups

AMRAP 15 mins: Air Squats, Walking Lunges and AbMat Sit-ups

Complete as many rounds as possible in 15 mins of:
12 Air Squats
12 Walking Lunges
24 AbMat Sit-ups
* Sub alternating reverse lunges if you do not have room.

Warm-up:
-Arm Circles (30 sec)
-Torso Rotations (30 sec)
-Leg Swings (30 sec)
-Bootstraps (30 sec)
-PVC Passthrus (3 reps, inch hands in, 3 reps, until sticking point) (1 min)
-PVC OHS 10 reps

Air Squats
3 x air squat + 3 sec bottom hold
5 x air squat

Lunges
8 x lunges

Plank Hold
-Perform a 20-25 sec hold

BTWB

Photo by @robcwilson @snoridgecrossfit

For current members we will be loaning out equipment this week to use at home. See below.
Equipment Checkout:
  • Option 1: 11/18 Wednesday from 5-6pm
  • Option 2: 11/20 Friday from 4-5pm
If you cannot make either of these times please email us for an appointment
  • 1 each: Kettlebell, Dumbbell, jump rope, AbMat or Box Jump (until we run out)
    • If we run out we will limit to one DB or KB
    • Couples need to share items like AbMat, Box
  • No rowers, bars, bumpers, or med balls as we don’t have enough for everyone
  • If you already have equipment at home please leverage that to allow for others to borrow from the gym
  • Dues need to be current to loan out equipment
  • We will continue to program workouts you can do at home during this time. Check the website and/or beyondthewhiteboard.com daily
  • TBD: Weather permitting we will explore if we schedule weekend outdoor classes in the alley. Check Facebook for updates and if we have Saturday classes outside we will manage sign-ups in MindBody.
Stay positive that we will be back in the gym in 4 weeks!
3-2-1-25 days to GO!