CrossFit
WARM-UP
FOR QUALITY (10:00 MINUTE CAP)
Jog 100M (easy)
10 Narrow Stance Squats
10 Sumo Squats
Jog 100M Moderate Effort
10 Wall Ball Front Squats
10 Wall Ball Push Press
Jog 100M (Mod-Hard Effort)
10 Wall Ball Thrusters
10 Wall Balls
WORKOUT
FOR TIME*
150 DB Thrusters (40/30) (30/20)
*Every 2:00 including at 3,2,1 go...complete 100M Run
Zoom
DAILY-5 WARM-UP
Run 200M
into AMRAP
2 Situps
2 Pushups
AMRAP 3 Min
10 Diamond Pushups
30 CrossBody Mountain Climbers
Rest 30 Sec
AMRAP 3 Min
10 Supermans
30 CrossBody Mountain Climbers
AMRAP 8 Min
30 Double Unders
20 Situps
10 Burpees
Rest 1 min
AMRAP 7 Min
30 Mountain Climbers
20 Situps
10 Burpees
Rest 1 Min
AMRAP 6 Min
30 Glute Bridges
20 Situps
10 Burpees