7. NEXT LEVEL COSSACK SQUATS
“Taking Cossack Squats to the next level by using the stick and emphasizing good posture of the upper body and looking straight ahead. The goal is to do it it with a 20kg bar.”
6. WORKOUT FROM SAM DANCER
“10 squat 10 press. Every round lower the bench one click. Mine was 9 total rounds and I used 50# dbs”
5. ABS AND CORE WORKOUT FROM TIA CLAIR TOOMEY
“So here is another core workout I did today as an accessory.
Accumulate 6mins of the following in 8mins;
-2min Plank hold
-2min Side Plank (each side, total 4mins)
*I tried to challenge myself by adding weight and doing it on the boxes but for beginners this can be performed on the ground.”
) You don’t have to be a Crossfitter to do it, so tag your friends and family and don’t forget to tell me how you go. 
#absofsteel #healthyliving #lookgoodfeelgood #bebetterthanyesterday #wellbeing #fitness #toneup #flatstomach #strongcore @reebokau4. THE SOTTS PULL
A fun and deceptively difficult variation of the famous Sotts press.
3. JEFFERSON CURLS
“Three sets of ten Jefferson Curls to make the hamstrings flexible and the bottom position better. If you have tight hamstrings you are more prone to rounding your lower back in the bottom of the squat.”
2. BAMBOO BAR AND KETTLEBELL THRUSTERS
1. SPLIT SQUAT BAMBOO WORK
The bamboo bar makes everything even more unstable and forces your core and body to work even harder to maintain balance.
If you want to put your fitness to the test, give one of these a go:
10 Crossfit AMRAP Workouts for Athletes of All Levels
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