CrossFit
WARM-UP
Runners Warmup
With Resisted Running Drills
EVERY 2:00 FOR 5 SETS
5-15 Good Pushups + Run 100M
AMRAP 5 Min
12 Pushups
12 Box Jumps
Run 100M
Rest 1 Min
AMRAP 5 MIn
9 Pushups
9 Box Jumps
Run 75M
Rest 1 min
6 Pushup
6 Box Jumps
Run 50M
CrossFit Zoom Class
Daily 5 Warmup
EMOM
50 Single Unders into Max Lunges
AMRAP 7 Min
10 Up Downs over DB
20 Alt DB Toe Tas
30 Crossbody Mountain Climbers
EMOM 10 Min
1) :50 Double Unders
2) : Alt DB Snatch
Rest 2 Min
AMRAP 10 Min
30 Double Unders
20 DB REverse Lunges
10 Alt DB Snatch
Finisher
2 Sets of
2 MIn AMRAP
10 V ups
20 Russian Twists
Rest 1 min between sets
Boot Camp
6 Min Stations
Rest 2 Min between Stations
Station 1
Row For Distance
Stations 2
AMRAP
20 Lunges
10 KB Swings
Station 3
Run for distance
Station 4
AMRAP
25 Single Unders
5 Burpees