CROSSFIT
Warm Up
1:00 burpees, then
30 jumping jacks
10 mc with twist
5 windmills / side
10 lungesters
20 hollow rocks
Workout
On a running clock…
3 Rounds
15 thrusters
15 burpee over bar
—REST 3—
20 Rounds
20 double unders
5 lunge + lunge + jump squat
5 push ups
—REST 3—
3 Rounds
20 dumbbell snatch
20 alternating v ups
Cool Down
Spend 5:00 rolling hip flexors, quads, hamstrings, glutes, and low back
– foam roller, lax ball, water bottle, etc
BURN
Warm Up
:30 lunge+twist
:30 each side calf raise
:30 floor sweep
:30 bootstrapper
x2
Burn
EMOMx25
1. S.A squat cleans
2.Skipping
3.S.A thruster
4.S.A devils press
5. Jump overs
Buy Out
4 sets
-5 tempo 4×41 Rear Foot Elevated
Split Squats
directly into 1 minute no tempo RFESS
FAMILY
Warm Up
2 Rounds
20 lunges
20 tin man
20 ankle pull
20 figure 4
20sec high knees
20sec butt kicks
20sec jump squats
Sweat
8 Rounds
10 backpack deadlifts
10 sit ups
2 wall walks
Challenge
Help out around the house
