CrossFit
WARM-UP
1:00 Bike/ Row/ Run (Nasal Breathing, EZ Pace)
Into…
3 ROUNDS
10 Glute Bridges
20 Shoulder Taps
10 Air Squats
WORKOUT
EMOM x 28 MINUTES*
MIN 1 - :50 Cal Row, Bike, or Run
MIN 2 - 2 Wall Walks then DB Slides in Remaining Time (50/35)|(35/25)
MIN 3 - 15 Glute Bridge-Ups then Single DB Goblet Squats in Remaining Time
MIN 4 - Walking Rest w/ Nasal Breathing Only!
Zoom
DAILY-5 WARM-UP
1:00 Cardio Choice
into...
3 SETS
:30 DB Strict Press
:30 Goblet Squats
into...
AMRAP x 1 MINUTE
Max Alt. V-ups
PUSH x PULL STRENGTH
EMOM x 15 MINUTES
MIN 1 - :25 Split Squat (R) / (L)
MIN 2 - :25 Single Arm Upright Row
(R) / (L)
MIN 3 - :50 Plank
PUSH x PULL WORKOUT
4 SETS FOR MAX REPS
1:00 DB Reverse Lunges
-Rest :30-
1:00 DB Hang Power Clean
-Rest :30-
1:00 Hollow Body Flutter Kicks
-Rest 1:00 b/t Sets-
Boot Camp
2 Rounds
4 Min Per Station
1 Min Rest between Stationa
Station 1
AMRAP
20 Air Squats
10 DB Power Cleans
Station 2
AMRAP
30 Mountain Climbers
10 Push-ups
Station 3
AMRAP
20 Step-ups
10 Up-downs
Station 4
AMRAP
30 Bicycle Crunches
10 DB Push Press