CrossFit
WARM-UP
AMRAP x 4 MINUTES
10 Jumping Jacks
8 Jumping Squats
6 Push Up to Down Dog
Into…
2 SETS
5 BB Deadlift
10 Elbow Punches
5 Front Squat
5 OH Press
CrossFit
WARM-UP
4 SETS
6 Up-Downs
6 Single DB Front Squat
6 Ring Rows*
*Rounds 3 and 4 athletes can
perform 3-5 Strict Pull-Ups
CrossFit
WARM-UP
3 ROUNDS
15 Jumping Jacks
10 Scap Push-Ups
10 Alt Groiners
Into…
AMRAP x 5 MINUTES
10 Empty BB Strict Press
10 Box Step Ups
10 Burpees
CrossFit
WARM-UP
2 SETS
25ft (or :20) Toe Walk
25ft (or :20) High Skips
25ft (or :20) High Knees
25ft (or :20) Butt Kickers
Into…
3 SETS
10 Air Squats
10 Shuttle Jogs
CrossFit
WARM-UP
3 ROUNDS (8:00 CAP)
5 Inch Worms
5/5 Staggered Stance Good Morning
8/8 Split Squat
CrossFit
WARM-UP
3 ROUNDS
20 Shoulder Taps
5/5 Single Arm DB Plank Row
20 Mountain Climbers
CrossFit
WARM-UP
2 ROUNDS
10 Groiners
10 Frog Jumps
10 Glute Bridges
2 ROUNDS
7 Jumping Squats
7 Up-Downs
7 BB Good Mornings