CROSSFIT
Warm Up
2x
30 jumping jacks
10 side to side push ups
10/side Turkish sit ups
5/side windmills
10 boot strappers
5 quick burpees
A.ÊPush Press
5-3-1-5-3-1
75-80-85-80-85-90%
OR
4 sets
6/side sa press + 75m oh carry
Superset each side w 5 med ball or diamond push ups
B.ÊGrunt work – 2 Rounds
2:00/station
1. Thrusters
2. Lunge + lunge + jump squat
3. D ball over shoulder OR wood chop ball slams
4. Farmer hold
5. Pull ups OR body rows OR bent over rows
Cool Down
1:00 left/center/right child’s pose
1:00/side shoulder cross flexion
BURN
Warm Up
12 Cossack Squats
5 each side Bulldog
12 lunge and twist
5 burpees
x3
Burn
:30 om :30 off
1. DB burpee step ups
2.Sit ups
3.Diamond Push Ups on Box
4.Russian Twist
5.Bent Over Row
6.Hollow Rocks
FAMILY
Warm Up
2 Rounds
1:00 running on the spot
20 chicken walks
10 side plank leg lifts
20/side single leg hops
15 marching plank
15 jump squats
Sweat
3 Rounds
10/side suitcase deadlifts
20 alternating v ups
15 jumps over backpack
REST 3
3 Rounds
20 backpack squats
20 plank in-outs
3 wall walks
Challenge
Hold 3-5 stretches for 1:00 each
