CROSSFIT
Warm Up
2 Rounds
10 cossacks with hamstring variation
10/side fire hydrants
5/side single leg glute bridges with 3sec hold
5/side single arm thruster
10 good mornings
15 Russian swings
A.ÊFront Squat
5-3-1-5-3-1
80-85-90-85-90-95%
OR
3 sets
20 kb/db/backback sdlhp
20/side rear foot elevated split squats
B.ÊAMRAP 12
2-2-2, 4-4-4, 6-6-6, etc.
DB snatch
SA thrusters
Pull ups
Cool Down
2:00/side lizard
2:00/side pigeon
BURN
Warm Up
:30 Running
10 SL glute bridges
:30 Running
10 release push ups
:30 Running
10 Floor Sweeps
x2
Burn
Body Building Style
Glutes
6 sets of
Rear Foot Elevated Split Squat
7 reps top
7 reps full
7reps bottom
Switch sides
Arms
6 sets
7 each side Hammer Curls
7 each side curl negatives
7 bench dips
10-1
Burpees over db
Deadlift
FAMILY
Warm Up
“Roxanne” with running on the spot and burpees
Sweat
2 sets not for speed
15/side rear foot elevated split squats
10 side to side push ups
Then…
4 Rounds (face each direction)
20 jumping lunges
10 wood choppers
20 alternating v ups
10 backpack deadlifts
Challenge
The paper challenge
