CROSSFIT
Warm Up
:30 each movement x 2 rounds
– butt kickers
– tin man
– hollow rock
– superman
– bootstrappers
– jump lunges
A.ÊDeadlift
7-5-3-7-5-3
70-75-80-75-80-85%
OR
4 sets
8/side single leg deadlift
Superset w 5x 10sec goblet squat
B.ÊEMOM 15
Min 1 – 12 dbl db clean and jerks
Min 2 – 16 pistols
Min 3 – 20 sit ups
Cool Down
2:00/side standing hamstring stretch
1:00/side seated twist
BURN
Warm Up
10 Boot strappers
10 Hollow Rocks
10 Super Man
20 PVC strict press +Skull Crusher
8 Jump Lunges
x2
BurnÊ
AMRAP 35
100 jump squats
75 V-ups
50 cals or 5 min run
25 Push Press
100ft Front Rack walking lunge (or 50 steps)
FAMILY
Warm Up
Lunge
Tin man
Ankle pull
Figure 4
Then…
5 sumo squats
5 narrow squats
5 regular squats
5 wide push ups
5 diamond push ups
5 regular push ups
Sweat
10-9-8-7-6-5-4-3-2-1
Back pack squats
Burpee over backpack
Challenge
Practice the candlestick roll (two feet and single leg)
