CROSSFIT
Warm Up
10 cossacks
10 [banded] fire hydrants
10 internal hip rotations in squat bottom
10/side rear foot elevated split squats
5 plank transitions
Then… 2x
10 burpees
10 jump squats
2 wall walks
A.Ê EMOM 10
Min 1 – 5 back squats (50%)
Min 2 – 10 dips or push ups
OR
EMOM 12
Min 1 – 10/side rear foot elevated split squats
Min 2 – 8/side single leg deadlifts
Min 3 – 10 dips or push ups
B.ÊAMRAP 12
30 double unders
5 strict pull ups
5 strict handstand push ups
5 man makers
Cool Down
1:00/side lizard
2:00 frog
BURN
Warm Up
Run 2:00
Floor Sweepsx10
Slow MC x10
H.R. push upsx10
x3
Burn
4 Sets
12 Dimmel Deadlifts
9 Romanian Deadlifts
6 Deadlifts
3 Sets
Banded hip abduction x30
-10 leaning forward
-10 neutral
-10 leaning back
EMOMx12
1.M.E man makers
2. M.E. grasshoppers
3. M.E alt v-ups
FAMILY
Warm Up
6:00 running on the spot with coach calling movements
– 10 lunge and reach
– 10 cossacks
– 5 inch worm
– 5 deck squats
– 20 skaters
– 10 180 degree jumps
Sweat
AMRAP 12
12 bp deadlifts
9 bp thrusters
12 sit ups
9 push ups
Strength buy out
2x 10 rear foot elevated split squats
Challenge
Hold 3-5 stretches for 1:00 each
