CROSSFIT
Warm Up
2 x
10 bootstrappers with twist
15 sit ups
10 frog pumps
15 jump squats
10 airplane push ups
A.ÊDeadlift
5-3-1-5-3-1
75-80-85-80-85-90%
OR
4 sets
[RIGHT] 6 single leg glute bridges + 6 single leg deadlifts
[LEFT] 6 single leg glute bridges + 6 single leg deadlifts
Superset w 5x 10sec goblet squats after both sides are complete each round
B.Ê3 Rounds
400m run
30 kb swings
30 alternating v ups
*Sub 100 DUs or skips for run as needed
Cool Down
1:00/side calf stretch
1:00/side dragon pose
BURN
Warm Up
30 each movement x 2 rounds
– butt kickers
– tin man
– hollow rock
– superman
– bootstrappers
– jump lunges
Burn
Thursday
5 sets for quality
8 each side Arnold press
16 alt V-ups
8 each side hammer curls
16 air mountain climbers
Rest 2:00
EMOMx12
1. Man makers
2. Inch Worms
3. Flutter Kicks
FAMILY
Warm Up
3 Rounds
25 jumping jacks
5 inch worm to push up
10 skaters
5 candlestick rolls
5 burpees
Sweat
Buy in:
25 jump squats
25 marching plank
Then, at 4:00…
EMOM 12
Min 1 – Mountain climbers
Min 2 – Backpack swings
Min 3 – Lateral lunges
Buy out:
25 marching plank
25 jump squats
Challenge
Check in with a friend and invite them to the next virtual class
