CROSSFIT
Warm Up
2 Rounds
10 ankle rotations
10 trunk rotations
10 shoulder rotations
10 pass through + overhead squat
30 bicycles
15 drop squats
A.ÊEMOM 12
3 position snatch
*mid-thigh, below knee, floor
OR
EMOM 12
Min 1 – 12 double db snatch
Min 2 – 8/side single arm oh lunge
Min 3 – 30sec alternating v ups
B.Ê4 Rounds
50 double unders
15 strict handstand push ups
15 squat cleans
Cool Down
2:00 T spine with elbows on bench
1:00/side seated twist
BURN
Warm Up
10 90/90
10 Bootstrappers
10 Marching Planks
10 ES SA KB swing
x3
Burn
5 rounds of 10 Push Ups 20 Air Squats
50 Power Cleans
4 rounds of 10 Push ups 20 Air Squats
40 Gob Squats
3 rounds of 10 push ups 20 Air Squats
30 Thrusters
2 rounds 10 push 20 Air Squats
FAMILY
Warm Up
2 Rounds
10 cossacks
20 plank shoulder taps
10 bird dogs
30sec flutter kicks
10 explosive jump squats
Sweat
AMRAP 12
1 wall walk
2 tuck jumps
4 push ups
8 sit ups
16 backpack swings
Challenge
Do a good deed around the house
