CROSSFIT
Warm Up
3 x :30 each movement
– grasshoppers
– kb swings
– push ups
– squat high jump squats
– ball slams
A.Ê Power Clean
10-8-6-4-2
OR
3 sets
10/side single arm front rack cossacks
21 bicep curls
– 7 bottom half, 7 top half, 7 full
10/side tricep extensions
10 narrow grip push ups
B.ÊEMOM 12
Min 1 – 50 running mountain climbers
Min 2 – 10 tng power cleans
Min 3 – 10 pull ups
*Begin each round with 10 jump squats
Cool Down
2:00/side pigeon
1:00/side lunge & reach
BURN
Warm Up
1:00 run
1:00 walking toe touch
10 each side s.l. hops
20 straight leg sit ups
20 hollow rock
x2
Burn
Time Cap 20 mins
400m run
9-12-15
DeadLifts
Burpees over the DB
800m run
15-12-9
Deadlifts
Burpees over DB
400m run
Core
20 each side side plank ups w DB
40 russian twist+press
20 each side leg taps over object
FAMILY
Warm Up
Cha cha plank challenge
Then…
10 boot strappers
10 cossacks
10 lunge and reach
5 burpees
Sweat
In partners
10-9-8-7-6-5-4-3-2-1
Backpack jump squats
Airplane push ups
Straight leg raises
*Partner is doing jumping jacks
Both partners must complete 10-1 but switch every round.
Challenge
Unscramble the fitness words:
– [unnotmia rimlebc]
– [puerbe]
– [jgmiupn uelgn]
– [kcpaabck iaefdldt]
