CROSSFIT
Warm Up
1:00 run on the spot
– down up every 10 sec
20 hollow rocks
10 good mornings
10/side windmills
10/side single leg deadlifts
20 jump squats
20 push ups
On a running clock…
0:00-8:00
AMRAP 8
10 toes to bar
20 kb swings
30 running mountain climbers
—REST 2—
@ 10:00
6 Rounds
1 Round DT
-12 deadlifts
– 9 hang power cleans
– 6 shoulder to overhead
1 Round Cindy
– 5 pull ups
– 10 push ups
– 15 squats
—REST 4—
For time
20-16-12
Front squats
SA OH lunges
Cool Down
1:00 standing straddle
1:00/side standing hamstring
1:00/side standing quad
BURN
Warm Up
30 Jumping Jacks
10 MC with Twist
5 each side windmill
10 hollow rocks
x3
Burn
Core
4 Sets
20 Leg Raises
10 Each side knee to elbow
20 reverse crunches
20 deadbugs
AMRAPx15
20 single arm snatch
40 russian twist
20 single arm overhead squat
40 skips
FAMILY
Warm Up
1:00 skipping/lateral hop
10 slow squats
10 slow book rows
10/side sa kneeling book press
5 hollow/superman turns
1:00 skipping/lateral hop
Sweat
Complete the following
100 skips
10 plank transitions
50ft duck walk
50ft bear crawl
1:00 banana hold
50ft bear crawl
50ft duck walk
10 plank transitions
100 skips
Challenge
Handstand/crow pose balance practice
