08/17/2020

michael@crossf…
Tuesday, August 18, 2020 - 01:19

CrossFit

WARM-UP
400m Run
Into…
KB Complex Warm-up*
3 ROUNDS
4 SA KB Deadlift
4 SA KB Hang Clean
4 KB Half Kneeling Press
4 SA KB OH Lunge
*Perform the whole complex on
one arm, then repeat on the other
side.
EXTENDED WARM-UP
3 SETS
ON A 15:00 RUNNING CLOCK...
5/5 Turkish Get-Ups
30 SA KB Flutter Kicks*
-Rest as needed b/t Sets-
*15 Flutter Kicks w/ KB in each
hand

WORKOUT
FOR TIME
800m Run
Immediately into...
4 ROUNDS
15 KB Swings (70/53)|(53/35)
50 Lateral Jumps over KB

Zoom

DAILY-5 WARM-UP
30 Mountain Climbers
20 Bicycle Crunches
10 Lateral Jumps or Steps over DB
5 Up Downs

EMOM 15 Min
Min 1 - :45 DB Thrusters
Min 2 - :45 Close Grip Floor PRess
Min 3 : 45 DB Pull Over


EMOM 4 Min
:45 Max Up Downs
Into
3 Rounds for reps
1:00 DB Alt Hang Snatch
1:oo DB Slides
Into
EMOM 4 Min
:45 Max Burpees