CrossFit
WARM-UP
1 SET
1:00 Cat Cow
1:00 Inch Worms
1:00 Alt. Groiners
1:00 Plank
Into…
2-3 ROUNDS
10 Scap Bent Over BB Row
5 Empty Barbell Slow Good Mornings
10 Empty Barbell Bent Over Rows
5 Empty Barbell Slow RDL
STRENGTH
ON A 15:00 RUNNING CLOCK...
Build to a Heavy 5-Rep Deadlift
After each set 10/10 DB Row
WORKOUT
21-15-9-3
Deadlifts (185/135)(135/95)
Devils Press
Zoom
DAILY-5 WARM-UP
2:00 Cardio Choice
into...
EMOM x 3 MINUTES
10 Jumping Jacks
10 Lunges
10 Air Squats
SATURDAY SQUATS
4 SETS
AMRAP x 2 MINUTES
6 DB Deadlifts
6 DB Front Squats
-1:00 Rest b/t Sets-
*Pick up where you left off.
EMOM x 15 MINUTES
MIN 1 - :50 DB Goblet 1+1/4 Squats
MIN 2 - :50 Wall Sit
MIN 3 - :50 Plank Hold
Boot Camp
2 Rounds
5 Min Per Station
1 Min rest between Stations
Station 1
AMRAP
10 KB Push Press (2 Hands on KB)
10 KB Swings
Station 2
Run 200M
20 Burpees
Run 200M
(rest any time remaining)
Station 3
AMRAP
10 KB Goblett Squats
10 KB Swings