CrossFit
WARM-UP
1:00 Alt Groiners
1:00 Bootstrappers
Into…
3 SETS (5:00 CAP)
8 Up-Downs
10 Alt. Cossack Squats
12 Air Squats
STRENGTH
ON A 20:00 RUNNING CLOCK…
Build to 2RM Back Squat
WORKOUT
E3MOM x 15 MINUTES
3 ROUNDS FOR TIME
7 Burpees
5 DB Hang Squat Cleans
(50/35)|(30/20)
Zoom
DAILY-5 WARM-UP
1:00 Cardio Choice
into...
AMRAP x 4 MINUTES
20 Mountain Climbers
10 DB Upright Row
10 DB Strict Press
10 Air Squats
PUSH x PULL STRENGTH
4 SETS ON A 12:00 CLOCK...
8/8 DB Suitcase Split Squats
8 DB Devil's Press
PUSH x PULL WORKOUT
EMOM x 15 MINUTES
MIN 1 - :50 DB Sumo Deadlift
High-Pull
MIN 2 - :50 DB Push Press
MIN 3 - :50 Mountain Climbers
Boot Camp
5 Rounds
1 Min per Station
:20 Transition Time
Station 1
Push Press
Station 2
Lunges
Station 3
DB Clean
Station 4
Air Squats
Station 5
Rest