CrossFit
WARM-UP
2 ROUNDS
10/10 Moose Antlers
10 Bent Over Reverse Plate Flys
Into…
3 ROUNDS
1:00 Row*
10 Push-Up to Pike
12 Alt Box Step-Ups**
*Increasing pace on the Row each
round (EZ→ Mod → Hard)
**Start on a lower box, increase
height after 1st round
WORKOUT
EMOM x 24 MINUTES
Min 1 - 250/200m Row
Min 2 - :50 Ring Dip or Bench Dip
Min 3 - :50 Burpee Box Climb Over (30/24)*
Zoom
DAILY-5 WARM-UP
1:00 Cardio Choice
into...
AMRAP x 4 MINUTES
10 Alt. Groiners
10 Air Squats
10 Alt. Reverse Lunges
BODYWEIGHT PUMP
AMRAP x 5 MINUTES
10 Diamond Push-Ups
20 Deadbugs
30 Mountain Climbers
FULL-BODY SWEAT
WORKOUT
7 SETS FOR MAX REPS
1:00 - Cardio Choice
1:00 - Burpees
1:00 - Air Squats
-Rest 1:00 b/t Sets-
FINISHER
5 SETS (:20 ON / :10 OFF)
MVMT 1 - DB Hammer Curls
MVMT 2 - DB Seesaw Upright Rows
Boot Camp
4 Rounds
1:30 Per Station
:30 Rest between Stations
Station 1
1:00 Pushups
:30 Burpees
Station 2
1:00 Ait Squats
:30 Burpees
Station 3
1:00 Row
:30 Burpees
Station 4
1:00 Single Unders
:30 Burpees