CrossFit
WARM-UP
EMOM x 4 MINUTES
MIN 1 - :45 Deadbugs
MIN 2 - :45 Inch Worms + Push-Up
Into …
EMOM x 4 MINUTES
MIN 1 - :45 Scap Pull-Ups
MIN 2 - :45 Hollow Body Hold
EXTENDED WARM-UP
EMOM x 10 MINUTES
MIN 1 - 5-7 Hollow Body Strict Pull-Ups
MIN 2 - 5 TNG Power Snatches*
*Start moderate, build to
moderate-heavy. All sets unbroken.
WORKOUT
FOR TIME
21-15-9
Power Snatch (95/65)|(65/45)
Pull-Ups
COOL DOWN
FOR RECOVERY
200m Walk Nasal Breathing Only
2:00 Foam Roll Lat (R)
2:00 Foam Roll Lat (L)
Zoom
DAILY-5 WARM-UP
ON A 5:00 RUNNING CLOCK...
1:00 Cardio Choice
20 Sit-Ups
40 Mountain Climbers
80 Single Unders
Cardio Choice Until End...
BODYWEIGHT PUMP
AMRAP x 7 MINUTES
15 Glute Bridges
12 Supermans
10 Tuck Jumps
FULL-BODY SWEAT
WORKOUT
3 SETS
1:00 - DB Power Cleans
2:00 - Burpees
3:00 - Cardio Choice*
*Increase Cardio Pace Every
Minute...
Min 1 - EZ
Min 2 - Moderate
Min 3 - Hard
-Rest 1:00 b/t Sets-
Boot Camp
5 Rounds
1:30 Per Station
:30 Rest Between Stations
Station 1
Row
Station 2
Box Step Ups
Station 3
Bike/Ski
Station 4
Box Step Ups