CROSSFIT
Warm Up
2:00 run, then
2 x
20 grasshoppers
10 med ball/plate thrusters
12 lunge and twist
8 fast burpees
A.Ê EMOM 10
Min 1 – 5 deadlifts (50%)
Min 2 – 10 weighted dead bugs
OR
EMOM 12
Min 1 – 30sec superman + 30sec hollow
Min 2 – 10 weighted dead bugs
Min 3 – 12 romanian deadlifts
B. 4x each round for time
200m run/row
12 power snatch
12 overhead squats
—REST 2 between rounds—
Cool Down
1:00/side seated twist
15 pvc pass throughs
BURN
Warm Up
:30 Lunge and reach
:30 step ups
:30 sit ups
:30 in and out squats
x3
Burn
5 Sets
20 jump lunges directly into 1 min
wall sit
TABATA
full cycle of all
Plank pull thru
V-ups
Elevated push ups
Flutter kicks
FAMILY
Warm Up
5:00 jog
Then…
4x 15sec/hold
– plank
– superman
– L plank
– R plank
Sweat
EMOM 15
Min 1 – shuttle run
Min 2 – bicycles
Min 3 – bird dogs
Min 4 – lateral lunges
Min 5 – REST
Challenge
Reach out to a friend
