CrossFit
WARM-UP
AMRAP x 4 MINUTES
8 Bootstrappers
10 Alt Groiners
12 Alt Cossack Squats
Into…
3 ROUNDS
:30 Bike (EZ pace)
5 Inch Worms + Push-Up
10 Tempo Squats (3111) w/ empty
barbell
BASELINE WORKOUT II
I. ON A 20:00 RUNNING CLOCK...
Build to 3RM Back Squat
(Score is Weight)
-Rest as Needed b/t Efforts but at least 5 Min*-
II. AMRAP x 3 MINUTES
Max Burpees
-Rest 3:00-
AMRAP x 3 MINUTES
Max Cal Bike
COOL DOWN
FOR RECOVERY
5:00 Foam Roll Quads & IT Band
Zoom
DAILY-5 WARM-UP
1:00 Cardio Choice
into...
AMRAP x 4 MINUTES
12 Jumping Jacks
12 Lunges
12 Glute Bridge-Ups
BODYWEIGHT PUMP
EMOM x 6 MINUTES
MIN 1 - :50 Slow Deadbugs
MIN 2.- :50 Diamond Push-Ups
FULL-BODY SWEAT
WORKOUT
AMRAP x 8 MINUTES
10 DB Quad Heel Touches
10 Alt DB Snatches
1:00 Double Unders
-Rest 2:00-
AMRAP x 8 MINUTES
10 DB Quad Heel Touches
20 Russian Twists
1:00 Cardio Choice
FINISHER
5 SETS (:20 ON/ :10 OFF)
MVMT 1 - DB Hammer Curls
MVMT 2 - DB Seesaw Upright
Rows
Boot Camp
5 Rounds
1:30 per station
:30 Rest between stations
Station 1
50 Single Unders
Max Burpees in remaining time
Station 2
25 Plate Hops
Max Step Ups in remaining time
Station 3
30 Jumping Jacks
Max Ball Slams in remaning