CROSSFIT
Warm Up
2 x
10 pvc pasas throughs
10 ohs with pvc
5/5 windmills
15 jump squats
10 frog rotations/side
8 burpees as fast as possible (AFAP)
A.Ê3 sets
3 halting power snatch
– pause below and above knee
– pause in catch
Then…
5 sets
1.1.1.1.1 squat snatch
OR
4 sets
5 sa snatch
+ 5 sa overhead squats*
+ 5 sa snatch
Then 5 single leg broad jumps on the same side
Then switch and do it all on the other side
*Modify single arm overhead squat to windmill
B.Ê30-20-10-20-30
Wall balls
Ball slams
*3 D ball over shoulder after each round
Rest as needed… then…
100 hollow rocks
Cool Down
2:00 t spine stretch w elbows on bench or chair
2:00 squat bottom hold and stretch
BURN
Warm Up
10 Floor Sweeps
:30 Run
5 Inch Worms+Push Up
:30 Run
10 Lunge and Reach
:30 Run
10 Marching plank
Burn
EMOM 25
1.30 Grasshopper
2.10 db floor press
3.15 DB deadlifts
4. Air “Lungester”
5.1-2 Wall walks
Boo-tay
3 sets
20 each side laying leg raises
10 Each side step ups (only 1 leg on floor)
20 Cyclist Squats
FAMILY
Warm Up
2 Rounds
10 cossack squats
1:00 plank
10 invisible thrusters
10 super slow arm circles
10 sit ups
Then…
Practice book get up (3/3)
Sweat
AMRAP 3
30 mountain climbers
10 lateral lunges
1/side book get up
REST 1
x3
Challenge
How long can you balance on each foot with your eyes closed?
