CROSSFIT
Warm Up
2:00 run, then
2 rounds
– 10 bootstrappers with twist
– 15 glute bridges
– 15 slam ball thrusters
– 12 alternating v ups
A.Ê Deadlift
1 rep EMOM 8
85-90%
OR
3 sets
10 hip flexor lift offs
10/side rear foot elevated deadlifts
10 slow dead bugs with ball pinned between hands and knees
B.ÊAMRAP 16
200m run
20 wall balls
20 toes to bar
5 d ball over shoulder
Cool Down
1:00/side standing hamstring stretch
1:00/side standing calf stretch
BURN
Warm Up
10 each side hang power snatch
10 V-ups
10 each side s.l deadlifts
x3
Burn
AMRAPx10
10 S.A devils press
30 ALT v-ups
REST 2
AMRAPx10
20 S.A devils press
40 ALT v-ups
REST 2
AMRAPx5
10 S.A thruster
30 toe taps
REST 2
AMRAPx5
20 S.A thruster
40 toe taps
FAMILY
Warm Up
2 Rounds
1:00 running on the spot
20 chicken walks
10 side plank leg lifts
20/side single leg hops
15 marching plank
15 jump squats
Sweat
For time
200m run
100 skips
50 burpees
100 skips
200m run
Challenge
Accumulate 3:00 in the wall sit with your backpack resting on your lap
