CROSSFIT
Warm Up
50 jumping jacks
30 grasshoppers
10 inchworm to push ups
20 high knees
10 single arm thrusters/side
15 KB / DB Swings
0:00-10:00
3 Rounds
20 wall balls
20 weighted step ups
20 toes to bar
REST 2
12:00-22:00
4 Rounds
10 single arm devils press
30 Russian twists
REST 2
24:00-34:00
5 Rounds
15 jump squats
15 sit ups
15 push ups
Cool Down
3x
30sec down dog peddle
30sec cobra
BURN
Warm Up
5 each side ankle pull
:30 toe walk
:30 Heel walk
10 each side lunge to foot pull
20 step ups
Burn
35 min cap
800m run (5 mins)
50 burpees over db
800m run
50 devils press
800m run
50 step ups with db
FAMILY
Warm Up
2 Rounds
20/side single leg hops
10 boot strappers
30sec/leg airplane balance
5 inch worm + push up
15 banana rocks
5 tuck jumps
Sweat
10 Rounds
25 skips or double unders or jumping jacks
10 single leg squats or backpack step ups or front foot elevated split squats
5 tripod push ups
Challenge
Practice a sport skill or do something creative
