CROSSFIT
Warm Up
1:00 Jumping jacks
10 inchworm to burpee
12 thrusters
10 hang clean and jerks/arm
12 ground to over head
10 PVC Pipe good mornings
x2
A.ÊEMOM 12
3 position clean
*mid-thigh, below knee, floor
OR
EMOM 12
Min 1 – 10 dbl db/kb squat cleans
Min 2 – 10 dbl db/kb push press
Min 3 – 30sec flutter kicks
B.ÊAMRAP 4
15 wall balls
10/side suitcase deadlifts
2 wall walks
REST 2
x3
*Restart AMRAP
Cool Down
2:00/side [90/90] contract relax work
BURN
Warm Up
1:00 Skipping
MC with a Twist
5 each side windmill+press
5 each side power cleans
10 jump “Lungester”
x2
Burn
0:00-7:00
3 rounds
20 jump squats
20 db hang clean and jerks
8:00-14:00
3 rounds
20 alt jump lunges
20 db or kb swings
15:00-22:00
3 rounds
20 jump squats
20 single arm thruster
Buy out
50 glute bridges
60 clam shells
Divided up however
FAMILY
Warm Up
2 Rounds
20 lunges
20 tin man
20 ankle pull
20 figure 4
20sec high knees
20sec butt kicks
20sec jump squats
Sweat
Friday Chipper
10/side single arm rows
20 side to side push ups over backpack
40 jumping jacks
60 burpees
40 jumping jacks
20 side to side push ups
10/side single arm rows
5-10 minute run
Challenge
Show us your healthy food
