CrossFit
WARM-UP
3 ROUNDS
10 Alt. Groiners
10 Alt. Samson Lunges
5 Push-Up to Pike
Into …
3 ROUNDS
5 Reps of 6-count Burpees
1:00 Bike
WORKOUT
4 SETS*
35/25 Cal Bike
12 Burpees
-Rest 3:00 b/t Sets-
*Suggested 3:00 Cap Each Set
(Score is Slowest Time)
FINISHER
4 SETS FOR QUALITY
12/12 Single Arm DB Supported
Bent Over Row (AHAP)
10/10 Single Arm DB Glute Bridge
Floor Press
-Rest 1:00 b/t Sets-
Zoom
DAILY-5 WARM-UP
2:00 Cardio Choice
-Rest :30-
EMOM x 1 MINUTES
:30 Jumping Jacks
:30 Alt. Samson Stretches
-Rest :30-
EMOM x 1 MINUTES
:30 Single DB Swings
:30 High Knees
PUSH x PULL STRENGTH
5 SETS ON A 15:00 CLOCK...
12 DB Seesaw Floor Press
12 DB Seesaw Bent Over Row
12 Shoulder Taps
PUSH x PULL WORKOUT
EMOM x 16 MINUTES
MIN 1 - :45 Max Alt Reverse DB
Suitcase Lunges
MIN 2 - :45 Max Renegade Row
MIN 3 - :45 Max DB G2OH
MIN 4 - :45 Crossbody Mountain Climber
Boot Camp
2 Rounds
3 Min Per Station
1 MIn Rest Between Stations
Station 1
15 Up Downs
into Max Shuttle Runs
Stations 2
15 Up Downs
Into Max KB Swings
Station 3
15 Up Downs
Into Max Shuttle Runs
Station 4
15 Up Downs
Into Max Box Jumps