CrossFit
WARM-UP
AMRAP x 3 MINUTES
10 Bootstrappers
10 Alt Groiners
20 Shoulder Taps
Into…
AMRAP x 5 MINUTES
8 Single DB Front Squat
8 Single DB Push Press
10 Scap Pull-Ups
20 Single Unders
SKILL
EMOM x 10 MINUTES
MIN 1 - 2 Strict Toes to Bar + 3
Perfect Kip Swing + 4 Kipping
Knees to Chest
MIN 2 - :40 Smooth Single, Double
or Triple Under Practice*
*Goal here is to build confidence
and not get riled up by tripping up.
BENCHMARK WORKOUT
OPEN 20.2
AMRAP x 20 MINUTES
4 DB Thrusters (50/35)|(35/20)
6 Toes to Bar
24 Double Unders
COOL DOWN
FOR RECOVERY
1:00 Calf Smash (R)
1:00 Calf Smash (L)
3:00 Foam Roll Upper Back
Zoom
DAILY-5 WARM-UP
AMRAP x 5 MINUTES
10 Glute Bridges
5/5 Single DB Deadlift
10 Sit-Ups
FULL-BODY STRENGTH
5 SETS ON A 10:00 CLOCK...
20 Single DB Glute Bridge Floor
Press
20 Single DB Bent Over Rows
FULL-BODY SPRINT
WORKOUT
TABATA, 8 SETS EACH (:20 ON /
:10 OFF)
TABATA 1 - Alt Sit-Thrus
TABATA 2 - Sit-Ups
TABATA 3 - Single DB Ground to
Overhead
TABATA 4 - Cardio Choice
-Rest 1:00 b/t Tabatas-
FINISHER
1 SET
:45 Plank
-:15 Rest-
:45 Side Plank (R)
-:15 Rest-
:45 Side Plank (L)
-:15 Rest-
:45 Plank
-:15 Rest1:00 Hollow Hold