Blast Off!

There’s a lot of up and down motion for this workout, but it’s very effective in getting the heart rate up. Keeping a steady and consistent pace will make the time fly and the movements not feel as horrible. One takeaway from this workout (other than it being a great cardio and body weight workout) is that can be done indoors or outdoors. Burpees or sit-ups not your cup of tea? Not a problem, I have some modifications for you so that you can still get in a great workout.

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Here are a few quick videos to help guide you for each movement along with modifications/scaling options.

Keep in mind that even modifications may not work for everyone. If you feel pain, skip the exercise and substitute a different version or try one of the alternatives listed below.

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Burpees

CrossFit Seminar Staff member James Hobart demonstrates the burpee. For more info on CrossFit's Trainer Courses: http://www.crossfit.com/cf-info/certs.shtml ...

Need a Modification? Try These:

• 1/2 the burpees

• Burpees to a box

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Sit-Ups

CrossFit Seminar Staff member Julie Foucher demonstrates the ABMAT situp. For more info on CrossFit's Trainer Courses: http://www.crossfit.com/cf-info/certs....

Need a Modification? Try These:

• 1/2 the reps

• Elbow-ups

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