CROSSFIT
Warm Up
2 Rounds
8 swimmer hovers
8x db shoulder flexion
8x db shoulder abduction
5 inch worm to push up
8 lunge and reach
30 running mountain climbers
50 skips
A.ÊPush Press
5-3-1-5-3-1
80-85-90-85-90-95%
OR
4 sets
4/side sa press* + 100m/45sec oh carry
Superset each side w 5 med ball or diamond push ups
*5sec down to shoulder
B.Ê6x each for time
10/8 cal sprint
10 burpees
16 jumping lunges
5 broad jumps
REST 1 between rounds
Cool Down
1:00 left/center/right child’s pose
1:00/side shoulder cross flexion
10 slow pass throughs
BURN
Warm Up
10 lunge+Twist
7 Inch Worms
10 SA Push Press
7 no push burpees
x2
Burn
AMRAPx15
20 alt jump lunge
20 db sumo deadlift
20 push press
Core
EMOMx15
1.Plank right leg taps
2.Plank left leg taps
3.Hollow Rock
4.Butterfly Sit Ups
5.Toe Touches (laying down)
FAMILY
Warm Up
2 Rounds
10 mountain climber and twist
20 skater jumps
10 airplane push ups
10 lunges
30sec plank
30sec superman
Sweat
EMOM 15
Min 1 – 10m shuttle runs or burpees
Min 2 – grasshoppers
Min 3 – squats
Min 4 – inch worms
Min 5 – REST
Challenge
Start the week with a colourful meal
