CROSSFIT
Warm Up
10/side shoulder rotations
10 inch worm to push up
2x
20sec side plank/side
10/side single leg deadlifts
20 plank/hs shoulder touches
5/side single leg broad jumps
A.Ê Push Press
1 rep EMOM 8
*Final minute = ME push jerks
85-90%
OR
3 sets
5/side windmill (db/kb/ball/book)
8e Ws Ts Ys (prone, no weight)
10/side sa seated press 3sec down
10 renegade rows (no push up)
B.Ê30-25-20-15
– kb swings
– weighted step ups
Finish each rounds with 200m run/row
—REST 2 b/w rounds—
Cool Down
10 wall angels
3:00 t spine pvc/bench stretch
– can add contract/relax cycles
BURN
Warm Up
30 Jumping Jacks
7 Burpee + HR push up
:30 each side peck stretch
7 Inch worm
x3
Burn
3 Sets
10 Chair Dips
10 Squat+knee to elbow
(both sides is 1 rep)
10 Elevated diamond push ups
30 Banded kick backs
AMRAPx15
30 Lunges (farmers carry grip)
30 elevated pushups
30 bent over row
FAMILY
Warm Up
Deck of cards
– jumping jacks
– inch worm + push up
– 5x bicycles
– rear foot elevated split squats
Sweat
2x
10/side back step lunge
10 slow backpack tucks
Then…
EMOM 12
Min 1 – 40 running mountain climbers
Min 2 – 15 backpack snatch
Min 3 – 15 backpack squats
*Start every minute w 3 burpees
Challenge
Balance your shoe on the bottom of your foot and rotate from your back to your stomach
