CROSSFIT WORKOUT
Warm Up
10 mountain climbers w twist
10 90/90 transitions
10 hip flexor lift offs
10/side sa floor press
10/side sa bent over row
2x
8 burpees
12 jump squats
A.Ê3 sets
3 halting power cleans
– pause below and above knee
– pause in catch
B. 5 sets
1.1.1.1.1 squat clean
OR
4 sets
3 sa squat cleans
+ 3 sa front squats
+ 3 push press
+ 3 sa thrusters
Then 5 tuck jumps no weight
Then switch sides
B.Ê5x
AMRAP 2
10 pull ups
10 push ups
ME d ball over shoulder
REST 2 b/w AMRAPs
BURN WORKOUT
Warm Up
10 cossacks
10 90/90 transitions
10 alternating bird dogs
10 lunge and reach
2:00 skipping
Burn
5 Rounds with 20:00 cap
10 Rack step back lunges
15 jump over large object
60 Du or 120 Singles
BOO-TAY
4 Sets
12 Hinge Lunges
10 Hip Thrust
30 Frog Pumps
FAMILY WORKOUT
Warm Up
2:00 run
10 mountain climbers
30sec handstand or plank hold
20 jumping lunges
30 Russian twists
2:00 run
Sweat
EMOM 15
Min 1 – 50ft shuttle runs
Min 2 – HR push ups
Min 3 – jumping jacks
Min 4 – squats
Min 5 – REST
Challenge
How long can you do the soup can “T” hold?
