CROSSFIT
Warm Up
10 lunge and reach
10 cossacks
5e bull dogs
10/side rear foot elevated split squats
2x
30 running mountain climbers
10 front squats
10 drop squats
5 burpees
A.Ê Front Squat
1 rep EMOM 8
*Final minute = max effort back squats 85-90%
OR
3 sets
10 weighted glute bridge *3sec pause
3/side airplane twists
10/side front foot elevated back step lunge
5/side single leg broad jump
B.ÊFor time
30 shoulder to overhead
40 pistols
30 strict handstand push ups
40 burpees
30 front squats
Cool Down
3:00/side couch stretch
BURN
Warm Up
20 Toe Taps
4 Burpees
x4
20 Step Ups
30 Strict Press (15 each side)
20 sit ups
Burn
5 Sets
AMRAPx3
60 skips or du
20 Jump squats
3 Power Cleans
3 Front Squats
3 Push Press
Rest 1 min between
FAMILY
Warm Up
2x
10 mountain climber with twist
10 squats
30sec side plank/side
5 inch worm
5/side airplane twists
5/side single leg broad jumps
Sweat
AMRAP 6
10 backpack wood chops
10 deck squats
10 hand release push ups
—REST 3—
REPEAT
Challenge
Complete 100 sit ups
