Are you ready to take your fitness to the next level? CrossFit Final Call has the perfect workout plan to keep you motivated and challenged throughout the week. Here, you’ll find a variety of workouts that target different muscle groups and energy systems. Whether you’re looking to improve your strength, endurance, or power, our workout lineup has something for everyone. So gear up and get ready to conquer your fitness goals with these heart-pumping exercises!
Monday: “Branch to Branch” Start your week strong with this 16-minute EMOM (every minute on the minute) workout that focuses on single-arm kettlebell exercises.
EMOM x 16:
- 8 Single-Arm Kettlebell Swings
- 6 Kettlebell Push Presses
- 4 Kettlebell Snatches *Alternate sides each minute
Tuesday: “Swing of Things” Get into the swing of things with this 11-minute AMRAP (as many rounds as possible) workout that combines bar muscle-ups and wall balls.
11 min AMRAP:
- 1-2-3-4-5…etc. Bar Muscle-ups
- 20 Wall Balls
Wednesday: “Resurgence” Push your endurance to the limit with this 35-minute workout that combines running, sit-ups, bodybuilders, and biking or rowing.
- 800m Run
- 60 Sit-ups
- 50 Bodybuilders
- 80/60 Calorie Bike or Row
Thursday: “Foxhole” Test your power and speed with this 9-minute AMRAP workout that includes power snatches, suitcase carries, deadlifts, and shuttle runs.
9 min AMRAP:
- 6 Power Snatches
- 50m Suitcase Carry
- 16 Deadlifts
- 100ft Shuttle Run
Friday: “Great Leap” Finish the week strong with this for-time workout that combines double-unders and single-arm kettlebell front rack walking lunges.
- 30-60-90-60-30 Double-unders
- 20 Single-Arm Kettlebell Front Rack Walking Lunges
Saturday: Murph Prep As the weekend approaches, it’s time to prepare for the famous “Murph” workout in honor of Navy Lieutenant Michael Murphy. Use this day to practice and build your endurance for the upcoming challenge.
Our weekly workout lineup is designed to help you push your limits and reach your fitness goals. By incorporating a variety of exercises and workout styles, you’ll keep your body guessing and prevent workout plateaus. Stay consistent, give your best effort, and watch your fitness soar to new heights!