CrossFit
WARM-UP
3 ROUNDS
10 Alt. Samson Lunges
12 Alt. Groiners
:20 Overhead Plate Hold
Into…
3 ROUNDS
8/8 Tempo Split Squats
10 Plate OH Strict Press
12 Plate Sumo Deadlifts
100m Run (EZ-Mod- Hard)
WORKOUT
4 SETS
ON A 4:00 RUNNING CLOCK...
400m Run
20 Plate Ground to OH (45/25)|(35/25)
Max Overhead Plate Walking Lunges
in Remaining Time
Zoom
DAILY-5 WARM-UP
EMOM x 5 MINUTES
8 Goblet Lunges + Max Plank
BODYWEIGHT PUMP
EMOM x 9 MINUTES
MIN 1 - 10 Diamond Push-Ups
MIN 2 - 20 Crossbody Mountain
Climbers
MIN 3 - 10 Squat Rotations
FULL-BODY SWEAT
WORKOUT
ON A 2:00 CLOCK
Max Cardio Choice*
Into...
AMRAP x 15 MINUTES
10 Plank Rotations
20 Tuck-Ups
30 Box Step Ups or Lunges
Into...
ON A 2:00 CLOCK
Max Cardio Choice
*Same Cardio Choice for both
Boot Camp
212
4 Rounds
3 Min Per Station
1 Min Rest between Rounds
Station 1
AMRAP
10 Lunges
20 Mountain Climbers
Station 2
AMRAP
1:30 Max Bike
1:30 Slow Pedal
Station 3
AMRAP
10 Step Ups
30 Flutter Kicks