CROSSFIT
Warm Up
2:00 run
then 2 x
10 good mornings
10 boot strapper with twist
10 thrusters
20 marching planks
5 shoulder openers / side a
On a running clock…
1x
21 deadlifts
15 hang power cleans
9 shoulder to overhead
—REST 1—
2x
50 double unders
30 front rack lunges
10 strict handstand push ups
—REST 2—
3x
10 power snatch
20 thrusters
—REST 3—
4x
10 push ups
20 sit ups
30 squats
Cool Down
1:00/side standing dorsiflexion
1:00 wrist extension
1:00 wrist flexion
BURN
Warm Up
MC+Twistx12
SA KB Swingx6 each side
SA Thruster x6 each side
SL Glute Bridge
x3
Burn
6 sets 1min on 1 min off
Burpee Tuck Jumps (complete all
6 sets then move on)
Clean and Jerks
Squats
Booty Buy Out
3 Sets
20 Glute Bridge
20 Glute Bridge Side Step
40 Clam Shells
FAMILY
Warm Up
3x
15sec plank
15sec superman
15sec R plank
15sec L plank
30sec invisible thrusters
30sec lunge lunge push up
Sweat
Tabata this…
– alternating v ups
– backpack snatch
– grasshoppers
– broad jumps
Challenge
What’s your colourful, healthy meal?
