CrossFit
WARM-UP
AMRAP x 5 MINUTES
8 PVC Pass Throughs w/ Lunge
8 PVC Overhead Squats
8 PVC Back Squat Jumps
4/4 PVC Around the Worlds
EXTENDED WARM UP
EMOM x 10 MINUTES
Min 1 - 5 Single DB Snatch + 5 OH Squats + 5 DB Snatch + 5 OH Squats
Min 2 - Run 100M
WORKOUT
5 Rounds for time
20 Box Jumps
30 DB Snatches (50/35)(30/20)
Run 400M
Zoom
DAILY-5 WARM-UP
AMRAP 5 Min
10 Bent Over Rows
8 Lateral Jumps Over DB
3/3 Single DB Deadlifts
Every 2 Min for 4 Sets
6/6 Staggered Stance DB Deadlift
8 DB Bent over Rows
10 DB Strict Press
AMRAP 5 Min
15 Single DB Russian Swings
10 Up Down Over DB
Rest 1 Min
EMOM 5 Min
:45 Hard Pace Cardio of Choice
Rest 1 Min
AMRAP 5 Min
15 Single DB Russian Swings
10 Up Down Over DB
Finisher
Alternating Tabatas
MVMT 1 - Bicep Curls
MVMT 2 - Tri Ext