CrossFit Evolution
Travel Workout Collection

Basic Workouts – No equipment necessary.
The only requirement is proper workout attire and sometimes a jump rope.

Warmup

15-second Samson Stretch
10 Squats
10 Sit-ups
10 Bend and Reach
10 Pushups
3 Rounds

1
100 Push-ups
100 Sit-ups
100 Squats
1 Round for Time

2
30 Push-ups
40 Sit-ups
50 Squats
3-5 Rounds for Time

3
5 Pushups
10 Situps
15 Squats
Max Rounds in 20 minutes

4
Lunges (each leg)
Handstand Push-ups
21-15-9 Rep Rounds for Time

5
Run 400 meters (or any sprint distance – 1:30-2:30 min long)
50 squats
25 pushups
3 Rounds for Time

6
Run 1000 meters (about 3-5 minutes)
100 squats
50 Pushups
1 Round for Time

7
Squats for time (pick a number between 100-500)
1 Round for Time

8
Burpees
Pushups
Situps
10-9-8-7-6-5-4-3-2-1 Rep Rounds for Time

9
5 Handstand push-ups
10 Pistols
Max Rounds in 20 minutes

10
Run 400 meters (1:30-2:30 mins)
30 Squats
5 Rounds for Time

11
Double-Unders (jump rope)
Sit-ups
50-40-30-20-10 Rep Rounds for Time

12
Single unders
Pushups
50-40-30-20-10 Rep Rounds for Time

13
Burpees (50-150 – pick a number and go for it!)
1 Round for Time

14
Run 800 meters (Run about 5 mins)
50 Sqiats
50 Sit-ups
3 Rounds for Time

15
Run 1 mile
100 Push-ups
200 Squats
Run 1 mile
1 Round for Time

16
Handstand Push-ups
Chair Dips
Push-Ups
21-15-9 Rep Rounds for Time

17
21 Pushups
42 Squats
15 Pushups
30 Squats
9 Pushups
18 Squats
1 Round for Time

18
Walking Lunges – pick a distance (100-400 meters) and go for it. No quitting!
1 Round for Time

19
10 Turkish Get-ups (1 or 3 gallon jug of water)
20 Double-Unders
30 Walking Lunges
40 Push-ups
30 Squats
20 Leg lifts
10 Box Burpees
2 Rounds for Time

20
Run 400 meters
50 Squats
Run 400 meters
50 Push-ups
Run 400 meters
50 Sit-ups
Run 400 meters
1 Round for Time