CROSSFIT
Warm Up
10/side shoulder rotations
5/side windmill
10 tripod push ups
10 cossacks
10 mountain climbers
30sec front rack wall sit
10 plyo push ups
A.ÊPush Press
7-5-3-7-5-3
70-75-80-75-80-85%
OR
4 sets
8/side sa press + 50m oh carry
Superset each side w 5 med ball or diamond push ups
B. For Time
Buy in
D – 400m run
F – 800m run
P – 1mi run (1600m)
6 Rounds
8 squat cleans
12 toes to bar
Buy out
Same as buy in
Cool Down
1:00/side shoulder external rotation
1:00/side sleeper stretch
BURN
Warm Up
10 Lunge and Reach
10 Bootstrappers
10 Tin Man
:30 Buttkickers
:30 High Knees
2:00 Run
Burn
EMOM 10
1.5 Burpees+M.E Air Squats
Rest 3:00 Min
EMOM 10
5 Burpees + M.E Step ups
Core Crusher
5 Sets
10 Plank Toe Taps
10 Plank Mountain Climbers
20 Bicycles
20 Leg Raises
FAMILY
Warm Up
3 Rounds
10 lunge and reach
10 alternating bird dogs
10 alternating v ups
10 squats
10 push ups
100m run
Sweat
5 Rounds
10/side front foot elevated split squats
15 book snatch
2x bear crawl square
Challenge
Let’s see your healthy food!
