Copy-Cat CrossFit – BowlFit Tips

**DISCLAIMER: THESE PROGRAMS ARE NOT CROSSFIT CERTIFIED NOR ARE LINKED TO CROSSFIT IN ANY WAY**
Much related to (but more advanced than) the HIIT workouts, CrossFit incorporates some intense, sometimes explosive, movements that not only help you tone your body, build muscle, and lose weight, but it can also be mimicked in the comfort of your own home. Keep in mind, these workouts are very intense and can be extremely tiring. So if you want to try them out, just make sure to give yourself a break when you need it!

5 Rounds
– 15 burpees
– 15 push-ups
– 15 split squats

6 Rounds
– 10 pull-ups
– 25 crunches
– 20 jump squats
– 10 burpees

4 Rounds, 1 minute per exercise
– push-ups
– reverse crunches
– lunges
– mountain climbers

Remember, these workouts can be very intense, so don’t push yourself further than your body is telling you is not okay. You can always break when you need to!

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About Heather –

Heather D’Errico MS, CSCS, CFSC, LMT

Heather began BowlFit in 2013 with the hope to provide awareness to bowlers about how crucial training off the lanes truly is. She has been an avid bowler her entire life competing as a collegiate bowler for Robert Morris University, assistant coaching at the University of Central Missouri, and now head coaches at Roberts Wesleyan College in Rochester, NY.

She obtained a master’s degree in kinesiology with an emphasis on exercise science and interned with the head strength coach at UCM. She became a certified strength and conditioning specialist (CSCS) through NSCA shortly after graduation and began coaching athletes at Next Level Strength and Conditioning in Fairport, NY.

In October 2015 she received her certified functional strength coach certification and then went back to school in July 2016 for massage therapy. She is now a licensed massage therapist and runs a business called Restorative Bodywork in Rochester, NY that specializes in movement therapy and sports massage.

Heather has also been competing on the PWBA tour the last 3 seasons and continues to use her experiences as a competitive and professional bowler to create programs for bowlers. She enjoys the challenges of making programs specific to each bowler as every person needs to focus on different areas for their performance goals. With that said her training motto is “do no harm” and believes each program should most importantly make a bowler FEEL better and play with minimal injuries/pain.