CrossFit
Warmup
3 Rounds
10 Supine Grip DB Row
8 Double DB Russian Swings
6 Med Ball Front Squats
6 Med Ball Push Press
AMRAP 20 Min
10 Alt DB Hang Split Snatch
15 Situps to Overhead with DB or WB
20 Wall Ball Thrusters
Finisher
5 min
Max Glute Bridge ups
Every time you stop 20 Quad Heel Taps
CrossFit Zoom
DAILY-5 WARM-UP
1 Min Jumping Jacks
1 Min Sampson Stretch
1Min Single DB Swings
1 Min Lunges
1 Min Pushups
4 Sets for Max Reps (single DB)
1 Min DB Curl + Around the World
1 Min DB Strict Press (tempo 2121)
1 Min DB Renegade Row
Rest 1 min Between Rounds
AMRAP 6 Min
4 DB Push Press
2 DB Split Jerk (alternate stance)
4 DB Ground to Overhead
Into
2 Min Cardio of Choice
into
AMRAP 6 Min
4 DB Push Press
2 DB Split Jerk (alternate stance)
4 DB Ground to Overhead
Boot Camp
4 Rounds
1:30 per Station
:30 Rest between Stations
Station 1
Shuttle Runs
Station 2
Pushups
Station 3
MB Thrusters
Station 4
Burpees