CrossFit
WARM-UP
AMRAP x 3 MINUTES
10 Alt. Lunges
10 Push-Up to Pike
20 Jumping Jacks
Into…
AMRAP x 5 MINUTES
10 Tuck Jumps
10 Tempo Strict Press (empty BB)
20 Jumping Jacks
STRENGTH
ON A 15:00 RUNNING CLOCK…
Build to 2RM Strict Press
WORKOUT
FOR TIME
50-30-10
Push Press (115/75)|(75/55)
Box Jumps (20)
FINISHER
2-3 SETS
15 Slow Banded Sumo Good
Mornings
30 Fast Banded Curls
Zoom
DAILY-5 WARM-UP
2:00 Cardio Choice
into...
EMOM x 3 MINUTES
50 Single Unders into Max Lunges
BODYWEIGHT PUMP
AMRAP x 3 MINUTES
12 Jumping Lunges
12 Alt V-Ups
-Rest :30-
AMRAP x 3 MINUTES
12 Jumping Lunges
12 Leg Lifts
FULL-BODY SWEAT
WORKOUT
5 SETS
1:00 Cardio Choice
-Rest :30-
1:00 Burpee + Extra Push-Up
-Rest :30-
1:00 Side Step Out & Back*
-Rest :30-
FINISHER
EMOM x 5 MINUTES
15 Supermans + Max Plank Hold
Boot Camp
4 Rounds
2 Minutes per station
1 Min rest between Rounds
Station 1
1:00 Bike Hard
1:00 Bike Slow
Station 2
1:00 Push-ups
1:00 Plank
Station 3
1:00 Bike Hard
1:00 Bike Slow
Station 4
1:00 DB Bent Over Row
1:00 Wall Sit