CROSSFIT
Warm Up
2x
10 mountain climber with twist
10 cossacks
10 bird dogs
10 pass throughs
10 single leg deadlift / side
5 windmills / side
10 pvc OHS
A.Ê E90sec x 8 (12:00)
2 hang power snatch
+ 2 overhead squats
+ snatch
OR
3 sets
In sequence on each side…
5 sa press + 5 sa squats + 5 sa thrusters + 5 sa snatch
21 bicep curls
– 7 bottom half, 7 top half, 7 full
10/side tricep extensions
10 narrow grip push ups
B.ÊEach movement for reps
3:00 ball slams
400m run
3:00 wall balls
400m run
3:00 burpees
400m run
3:00 d ball over shoulder
Cool Down
1:00/side pvc shoulder external rotations
1:00/side kneeling ankle stretch
BURN
Warm Up
2:00 run
then 2 sets
10 bootstrappers
15 glute bridges
10 inch worms
Burn
EMOMx10
1.M.E Push Press
2. M.E Floor Press
AMRAP x20
Run 200m
10 Pike Shoulder Taps
20 Jump Lungsters
FAMILY
Warm Up
Bring sally up
– tall burpees
Then…
5/side windmills
5/side single leg deadlifts
10 squats
10 mountain climbers
30 Russian twists
Sweat
In two teams
5 Rounds
20 bp overhead lunges
20 plank shoulder touches
10 burpees
*team must start each round TOGETHER
Challenge
Unscramble the fitness words:
– [iatyhnrdo]
– [sert nda oerveryc]
– [ttncsgerih dna bylimoti]
– [lewmeshoo odfos]
