CROSSFIT
Warm Up
3x
15sec plank
15sec superman
15sec L plank
15sec R plank
30sec lunge and reach
30sec sa thrusters
30sec kb/db/empty bar deadlifts
30sec burpees
A.Ê Deadlift
3 reps EMOM 8
80-85%
OR
3 sets
12 hip flexor lift offs
12/side rear foot elevated deadlifts
20 weighted dead bugs
B.ÊEMOM 6
Min 1 – wall balls
Min 2 – step ups
—REST 1—
5:00 run
—REST 1—
Tabat this… (alt mvt)
– alternating v ups
– d ball deadlifts
Cool Down
1:00/side lizard
1-2:00 saddle
1:00/side standing hamstring
BURN
Warm Up
2:00 Skipping
Hollow Rockx30
Push up+lateral plank walk
5 each direction
x3
Burn
4 Rounds
“small” crunch
“medium” crunch
full crunch
20 Russian Twist
5 Rounds
50 Skips or DU
40 Situps
30 Grasshoppers
20 min cap
FAMILY
Warm Up
2x
2:00 running on the spot
– 1 burpee every 10sec
1:00 mountain climber with twist
1:00 [5 squats 5 push ups]
Sweat
EMOM 8
Min 1 – lunge lunge jump squats
Min 2 – inch worm + push up
—REST 2—
AMRAP 8
10 backpack deadlifts
10 banana rocks
10x 10m side shuffle
Challenge
Accumulate 3:00 in the plank
