We will update this before the classes, but most likely outside classes will be canceled. We will have online classes.
CrossFit
WARM-UP
AMRAP x 7 MINUTES
10 Scap Push-Ups
10 Single DB Sumo Deadlift
20 High Knees in Place
20 Butt Kickers in Pace
WORKOUT
AMRAP x 9 MINUTES
15 DB Sumo Deadlifts (40/30)(30/20)
15 DB Bent Over Rows
200m Run
-Rest 1:00-
AMRAP x 6 MINUTES
10 DB Sumo Deadlifts
10 DB Bent Over Rows
100m Run
-Rest 1:00-
AMRAP x 3 MINUTES
Max DB Renegade Row
FINISHER
2-3 SETS
10 Slow DB Romanian Deadlift
10/10 Slow Single Leg Glute Bridge
Zoom
DAILY-5 WARM-UP
2:00 Cardio Choice
into...
EMOM x 3 MINUTES
10 High Knees
10 DB Deadlift
10 Bent Over Rows
E3MOM X 5 Sets
1:00 Plank Hold
15 DBL DB Hammer Curls
15 Box or Chair Dips
2 Min Max Cardio Choice
Into...
AMRAP x 12 MINUTES
15 Single DB Goblet Swings
15 Up-Downs
15 Sit-ups
Into...
2 Min Max Cardio Choice
Boot Camp
4 Rounds
1 Minute Per Station
:20 Transition Time
Rest 1 Min between Rounds
Station 1
Single KB Curl and Press
Station 2
Max Burpees
Station 3
KB Swings
Station 4
Goblet Squats