CrossFit
3 ROUNDS
Jog 200M
10 Med Ball Deadlift
5 Push-Up to Pike
5/5 Single Arm Ball Press
Skill
10 Min EMOM
1) 10 Shuttle Sprints
2) 5 Dive Bomber Pushups
3 Rounds for time
10 Stink Bugs
30 Med Ball Ground to Overheads
10 Stink Bugs
Run 400M
Zoom
DAILY-5 WARM-UP
2:00 Cardio Choice
into...
EMOM x 3 MINUTES
7 Push-ups into Max Mountain
Climbers or Max Double Unders*
PUSH x PULL STRENGTH
5 SETS
ON A 3:00 RUNNING CLOCK...
10 DB Power Cleans
10 DB Push Jerks
1:00 Hollow Body Hold
PUSH x PULL WORKOUT
AMRAP x 15 MINUTES
8 SA DB Power Cleans (R)
8 SA DB Push Jerks (R)
8 Single DB Alt. FR Lunge (R)
50 Mountain Climbers
8 SA DB Power Cleans (L)
8 SA DB Push Jerks (L)
8 Single DB Alt. FR Lunge (L)
Boot Camp
2 Rounds
3 Minutes per Station - Rest 1 min between stations
Station 1
Burpees
Station 2
Wall Sit
(If you break rest as needed then perform 10 Air squats before returning to Wall Sit)
Station 3
Max Meters Row
Station 4
Pushup Plank
(If you break rest as needed then perform 5 Pushups before returning to Plank)