CrossFit
WARM-UP
Walking Knee Hug
Walking Quad Stretch
Walking Figure-4
Butt Kickers
High Knees
Power Skip
*20’ for each drill, light jog back to
starting position
into...
AMRAP x 4 MINUTES
10 Box Step Ups
5 Up Downs
5 Dbl DB Deadlift
5 DB Hang Power Cleans
Into…
200m Run
WORKOUT
5 SETS FOR REPS
1:00 Max DB Up Down + Power
Clean (50/35)|(35/25)
1:00 Max DB Front Rack Hold
1:00 Max Box Jumps (24/20)
3:00 to Run 400m*
*Rest remainder of the 3:00 before
starting the next set.
COOL DOWN
FOR RECOVERY
400m Walk Nasal Breathing Only
Zoom
DAILY-5 WARM-UP
2:00 Cardio Choice
into...
AMRAP x 3 MINUTES
10 Air Squats
7 DB Upright Rows
5 Push-ups
SATURDAY SQUATS
E2MOM x 12 MINUTES
12 DB Box Step-Ups
12 Narrow Stance DB Front Squats
SATURDAY SQUATS
5 SETS
:30 Max DB Glute Bridges + :30
Glute Bridge Hold
:30 Max Air Squats + :30 Squat
Hold
:30 Jumping Squats + :30
Bottom-Up 1/2 Squat
-Rest 1:00 b/t Sets-
Boot Camp
2 Rounds
4 Min Per Station
1 Min Rest Between Stations
Station 1
AMRAP
8 Box Jumps
8 Pushups
Station 2
Run 200M into
Max Burpee Box Step Ups
Station 3
AMRAP
20 Double Unders
20 Alt Lunges