CrossFit
WARM-UP
2 ROUNDS
10/10 Leg Swings
5 Bootstrappers
5 Inch Worms + Push-Up
5/5 Single Leg RDL
Into...
2 ROUNDS
:20 Hollow Hold
10 Good Mornings
8 Groiners
6 Up-Downs with Jump
EXTENDED WARM UP
EMOM x 12 MINUTES
MIN 1 - Building to Heavy 5-Rep Deadlift*
MIN 2 - 20 Hollow Rocks
*Start moderate and build each round. Goal is to end very close or slightly above workout weight.
(Score is Weight)
WORKOUT
FOR TIME
10-8-6
Deadlifts (315/205)|(225/155)
10-20-30
Burpee to Target*
*Ideally 6" Above Standing Reach
Zoom
DAILY-5 WARM-UP
1:00 Cardio Choice
into...
AMRAP x 2 MINUTES
20 Jumping Jacks
10 Sit-Ups
5 Up-Downs
into...
AMRAP x 2 MINUTES
20 Single Unders
10 Sit-Ups
5 Burpees
FULL-BODY STRENGTH
4 SETS ON A 12:00 CLOCK...
10/10 Bulgarian Split Squat*
10-15 Bench/Box Dips
*Option to hold DBs
FULL-BODY WORKOUT
AMRAP x 8 MINUTES
10 DB Hollow Flutter Kicks
20 Walking Lunges
30 Double Unders
-Rest 1:00-
AMRAP x 8 MINUTES
30 DB Hollow Flutter Kicks
20 Walking Lunges
10 Double Unders
FINISHER
EMOM x 5 MINUTES
30 Russian Twists + Max Tuck Hold