CrossFit
WARM-UP
AMRAP x 7 MINUTES
10 Burpee + Extra Push-Up
10 Sumo Good Mornings*
10 Hollow Rocks
10 Supermans
*Option to add DB after 2nd round
WORKOUT
4 SETS FOR QUALITY
8 Tempo DB Sumo RDL (3131) (50/35)|(30/20)
24 Alt. Bent Over DB See-Saw Rows
48 DB Hollow Flutter Kicks
1:00 Superman Hold
-1:00 Rest b/t Sets-
FINISHER
FOR QUALITY
21-15-9-15-21
Single DB Curls*
DB Glute Bridges**
*Hold both heads of a single DB,
one head in each hand.
**DB rests across the hips.
Zoom
DAILY-5 WARM-UP
2:00 Cardio Choice
into...
3 SETS (:20 ON / :10 OFF)*
MOVT 1 - Jumping Jacks
MOVT 2 - DB Alt. Snatch
*Both movements = 1 Set
PUSH x PULL STRENGTH
EVERY 3:00 x 4 SETS
10 DB Push Press
12 DB Deadlifts
20 DB Russian Twists
PUSH x PULL WORKOUT
EMOM x 15 MINUTES
MIN 1 - :45 Alt DB Hang Snatch
MIN 2 - :45 Burpees
Boot Camp
2 Rounds 4 Min per station
1 Min Rest between Stations
Tabata Row
Tabata Push Press
Tabata Situps
Tabata Pushups