CrossFit Style HIIT Routine

Warm up – 3 Rounds

5 Squat
10 Lunge Walk
16 Spot Jog

Workout –

Round for Time –

5 Single Leg Box Squat (each leg)
5 Single Leg Deadlift (each leg)
25 Single Unders

**Beginners select any scale down movement from the list below for both Squat and Deadlift.

Rounds For Time (RFT) –
Complete the specified number of rounds of exercises as fast as possible.
**Don’t forget to post your score in the comments section below!

Scaling the movements –
If a movement is challenging or you haven’t yet mastered the skills required to perform an exercise. Find a scaled down version of the same movement from below. The exercises are listed in the order of difficulty as follows – Advance > Intermediate > Beginners

Single Leg Box Squat > Weighted Squat > Squats
Single Leg Deadlift > Dumbbell Deadlift > Weighted Good Mornings

Select your Fitness level & Program –
Based on your current fitness level, select the right number of sets, reps or intensity for the given workout.

Beginners – 5 RFT
Intermediate – 7 RFT
Advance – 10 RFT