Mountain Fit/ Ascent CrossFit Week 4 WOD #5

Mountain Fit/Ascent CrossFit Week 4, WOD #2

Today’s WOD is a time based workout. Today there are three exercises:

As many rounds as possible in 20 minutes:


  • High Step for 60 Seconds

  • 10 Jumping Jacks

  • 10 Air Squats


To high step, you start out with your legs hip width apart and alternate raising your legs off the ground until your knee breaks parallel, then place your foot back on the ground. Alternate legs and do the steps as vigorously as possible.


The goal with today’s WOD is to complete as many rounds as possible in 20 minutes while breaking as little as possible. If you think you can’t make all 20 minutes do what you can, otherwise make it your goal to get through all 20 minutes.


As always, if you have questions please post them on our Facebook page at http://www.facebook.com/mountainfit and a Trainer will get back to you.

How to do an air squat by following this link: http://www.youtube.com/watch?v=E4NYSdx7fdA.


Keep track of how many rounds you make it through.