Set timer for 10 minutes.  Do as many rounds as possible of the following exercises:

  • 30 sit-ups
  • 20 air squats
  • 10 push-ups

Sit-ups: start by sitting with legs diamond shape in front of you. Touch soles of your feet together and slide sit-bones toward feet (butterfly legs). Engage abdominals to lower back to the floor, touching your hands to the floor behind your head. Then return to start position and tap hands to the floor in front of your feet.

Air-squats: Begin with feet just wider than hip-width apart.  Keeping chest elevated, lower hips until parallel with floor.  Squeezing at the base of the butt, return to standing.

Push-ups: Begin in plank position with hands stacked under shoulders.  Lower body to the floor, keeping abs engaged.  Return to plank with arms extended.

Before beginning this or any other fitness program, please consult your physician. The user assumes all risk or injury in the use of this program. The health, fitness, and nutritional information provided on this site is for educational purposes and should not replace the recommendations of your health care providers. If you begin to experience pain, shortness of breath, or become light-headed during this exercise, please stop immediately and if you think you are experiencing a medical emergency, seek immediate medical attention.

Pat Tait
By: Pat Tait

Pat is a CrossFit Level 1 and Level 2 Certified trainer. He owns CrossFit 952 in Bloomington, MN. Pat found CrossFit after feeling bored with his box gym exercise and immediately felt something, positivity, pack mentality, and most importantly an environment that supports all of these crucial elements to be successful. He quit his job, took his savings, and opened CrossFit 952. Find him at:

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