CrossFit
WARM-UP
3 ROUNDS
10/8 Cal Row (EZ)
10 KB Deadlift
10 Scap Push-Ups
Into…
3 ROUNDS
10/8 Cal Row (Mod)
10 KBS
10 Push-Ups
WORKOUT
AMRAP x 5 MINUTES
20 Russian KBS (70/53)|(53/35)
20/15 Cal Row
-Rest 1:30-
AMRAP x 4 MINUTES
16 Russian KBS (70/53)|(53/35)
16/12 Cal Row
-Rest 1:00-
AMRAP x 3 MINUTES
12 Russian KBS (70/53)|(53/35)
12/10 Cal Row
-Rest :30-
AMRAP x 2 MINUTES
8 Russian KBS (70/53)|(53/35)
8/6 Cal Row
Zoom
DAILY-5 WARM-UP
1:00 Cardio Choice
into...
EMOM x 2 MINUTES
:30 Jumping Jacks
:30 Alt. Samson Stretches
EMOM x 2 MINUTES
:30 Burpees
:30 Reverse Lunges
PUSH x PULL STRENGTH
5 SETS ON A 15:00 CLOCK...
10/10 DB Suitcase Bulgarian Split
Squats
10-15 DB Bent Over Rows
PUSH x PULL WORKOUT
EMOM x 15 MINUTES
MIN 1 - :50 Max Single DB Sumo
Deadlift High Pull
MIN 2 - :50 DB Slides
MIN 3 - :50 Cardio Choice
Boot Camp
2 Rounds
5 Minutes Per Station
1 Min Rest between Stations
Station 1
AMRAP
15 DB Thrusters
Run 100M
Station 2
15 Plate Ground to Overhead
Run 100M
Station 3
15 Up-Downs
Run 100M