CROSSFIT
Warm Up
2x
10 mountain climber with twist
10 cossacks
5 slow cat camel
10 pass throughs
10/side single leg deadlift
10/side sa swings
10 pvc squat snatch
A.Ê Power Snatch
10-8-6-4-2
OR
3-4 sets
50m OR 30sec/side sa oh carry
1:00 wall sit (front rack if possible)
8 d ball over shoulder OR 8/side single arm hang snatch
B.ÊFor time
45 devils press
45 chest press
EMOM = 5 pull ups
Cool Down
10 cat camel
1:00 down dog
2:00/side pigeon
BURN
Warm Up
Lunge and Reach x7
Strict Press+5sec OH Hold
Toe Tapsx20
Straight Leg Situpsx20
x3
Burn
AMRAPx13
13 Devils Press
13 Push Press
13 Lateral Hops
REST 3:00
AMRAPx13
13 DB Swings
13 “Sprawls”
13 V-Ups
FAMILY
Warm Up
2x
20 jumping jacks
6 inch worm to airplane push up
20 high knees
10 skaters
20 butt kicks
10 squats
20 jumping lunges
Sweat
2x
5/side windmills
5 super slow push ups
5/side single leg deadlifts
Then, with a partner…
10 rounds
10 squats
10 push ups
10 sit ups
*partner holds wall sit
Alternate rounds
Challenge
Single leg balance with eyes closed
