CROSSFIT
Warm Up
10 wall angels
10 Cuban press
30sec/s side plank with reach through
8x [4 shoulder taps + push up]
10 downward-upward plank transitions
10 lunge and reach
10 quick burpees
A.ÊPush Press
5 reps EMOM 8
*Final minute = ME
OR
3 sets
5/side windmill (db/kb/ball/book)
3 wall walks OR 6 inch worm
15/side sa floor press
15/side sa row
B.Ê4x each for time
200m run/row
10 single arm devils press
20 pistols/step ups
REST 2:00, 1:00, 0:30 between rounds respectively
Cool Down
1:00/side face down pec stretch
2:00/side triangle pose
BURN
Warm Up
Lunge and Reach :30
Hand Release Push Ups :30
Air Squat :30
Windmill :30
Grasshopper :30
X2
Burn
00:00-10:00
21 Burpees
12 Deadlifts, 9 Hang Power Cleans, 6 Should to Overhead (ÒDTÓ)
18 Burpees
DT
15 Burpees
DT
12 Burpees
DT
10:00-20:00
21 Squat jumps over DB
DT
18 Squat jumps over DB
DT
15 Squat jumps over DB
DT
12 Squat jumps over DB
Then
3 Sets
10 Pistols
10 Step Ups
10 Cossacks
FAMILY
Warm Up
2 Rounds
40sec of movement
20sec running mountain climbers between each
– lateral lunges
– inch worm
– boot strappers
– double kick back burpee
Sweat
2 sets not for speed
10 goblet cossacks
10/side plank leg slides
10 slow deadlifts
Then…
8:00
1-1-1, 2-2-2, 3-3-3, etc
Backpack swings
Push ups
Jump squats
Challenge
Burpee waterfall in Zoom class
