CROSSFIT
Warm Up
2x
10 lunge and reach
5e bull dogs
10 cossacks
10 pass throughs
10 btn press + overhead squat
5 drop squats
A.ÊFront Squat
5-3-1-5-3-1
75-80-85-80-85-90%
OR
4 sets
6/side rear foot elevated split squats – TEMPO 5sec down
Superset w 10 max height jump squats
B.Ê15-12-9-6-3
Squat snatch
2x burpee over bar
OR
30-24-18-12-6
DB/KB snatch
Burpee over weights
Cool Down
2:00/side couch stretch
2:00 frog stretch
BURN
Warm Up
10 arm circles each direction
15 kettle bell swings each side
20 lateral hops
10 Lunge and Reach
10 bootstrappers
Burn
AMRAPx16
12 single arm devils press
48 skips
12 single arm hang power cleans
Rest 2:00
AMRAPx16
12 single arm hang snatch
48 grasshoppers
12 goblet squats
FAMILY
Warm Up
3 Rounds
8 mountain climber w twist
20 bicycles
20sec side plank
8 lunge and reach
5 tuck jumps
Sweat
Tabata this x6…
– Squat clean thruster
– Burpee
– [Weighted] sit up
REST 3
For time
5 rounds
10 lunge+lunge+jump sq
5 push ups
Challenge
2:00 wall sit
