New Schedule starts today!
6am, 9am, 10:15am, 1pm, 4pm, 6pm, 7:15pm
CrossFit
WARM-UP
Run 400M
Into…
AMRAP x 6 MINUTES
3 Push up to Pike*
6/6 DB Deadlift
6 DB Front Squat
6/6 DB OH Press
*Pause :02 at the top of the pike.
SKILL
EMOM x 10 MINUTES
Min 1 - :45 DB Overhead Hold,
Handstand Hold, or Handstand
Walk Practice*
Min 2 - 100M Easy Jog
*Athlete Choice for practicing
overhead strength and stability
WORKOUT
AMRAP x 16 MINUTES
300/200m Row or 200M Run
10 Handstand Push-Up
20 Alt. DB Snatch (50/35)|(35/25)
20 Jumping Lunges
Zoom
DAILY-5 WARM-UP
AMRAP 5 Min
25' Slow Ber Crawl
25 Moutain Climbers
25' Slow Bear Crawl
25 High Knees
Every 2 min for 4 sets
10 Goblet Squats
10 DB Sumo Deadlifts
6/6 DB Strict Press
3 Sets for Reps
1:00 Single DB Thrusters
1:00 DB Push Press
1:00 Step Ups or Lunge
1:00 Sump Deadlift High Pull
1:00 Cardio of Choice