CrossFit
WARM-UP
2 ROUNDS
1:00 Row (EZ-Mod)
5/5 DB Sumo Deadlifs
10 Elbow Punches
10 Good Mornings
Into…
2 ROUNDS
:40 Row (Mod-Hard)
8 Pushup to Down Dog
5 Hang Muscle Clean
WORKOUT
FOR TIME
1000/800m Row
60 DB Snatch (40/30)(30/20)
30 Power Cleans (155/105)(115/75)
60 DB Snatch (40/30)(30/20)
1000/800m Row
COOL DOWN
FOR QUALITY
500m Row*
*Nasal Breathing Only
Zoom
DAILY-5 WARM-UP
1:00 Cardio Choice
into...
AMRAP x 4 MINUTES
30 Mountain Climbers
20 Bicycle Crunches
10 Lateral Jumps Over DB
5 Up-Downs
PUSH x PULL STRENGTH
4 SETS ON A 12:00 CLOCK...
10/10 Single Arm DB Strict Press
10/10 Single Arm DB Upright Row
14 DB Slides
PUSH x PULL WORKOUT
3 SETS FOR MAX REPS
1:30 Max Alt Single DB Up Down +
Devil's Press
-Rest :30-
1:30 Max Single DB Front Rack
Lunges
-Rest :30-
1:30 Max Mountain Climbers
-Rest :30-
1:30 Alt Sit-Thrus
-Rest :30
Boot Camp
5 Rounds of 1 Min per Station
Rest 1 min Between Rounds
Station 1
Max Air Squats
Station 2
Max Hollow Rocks
Station 3
Max Ball Slams
Station 4
Max Burpees