CROSSFIT
Warm Up
2x
5/side/direction standing hip rotations
10/side fire hydrants
10 boot strappers
20 alternating v ups
10 bird dogs
10 high jumping lunges
A.ÊFront Squat
5 reps EMOM 8
*Final minute = max effort back squats
OR
3-4 sets
10/side single leg ball slam/g2o
15/side front foot elevated back step lunge
5/side single leg broad jumps
10 glute bridges (banded if you have)
B.ÊAMRAP 15
10 deadlifts
10 strict handstand push ups
20 weighted sit ups w twist
20 wall balls
Cool Down
2:00/side couch stretch
2:00 frog stretch
BURN
Warm Up
10 Knee Pull+Ankle Rotate
10 Floor Sweeps
10 Hollow Ricks
Skip 1:00
X2
Burn
EMOMx15
1.Devils Press
2.V-Ups
3.Skipping
Rest 3:00
EMOMx15
1.Hang Power Snatch
2.Heel Touches
3.Jump Overs
Tabata Plank Hold
FAMILY
Warm Up
3 Rounds
10m walk on toes
10m walk on heels
10 skaters
5x 4 shoulder taps + push up
5 high jump squats
Sweat
4 Rounds
30 skips or double unders
20 backpack lunges
10 burpee + backpack ground to overhead
—REST 3—
REPEAT
Challenge
Read something new either for school or to learn something new
