CrossFit
WARM-UP
4 SETS (:20 ON / :10 OFF)
MOVT 1: Jumping Jacks
MOVT 2: KB Sumo Deadlift
MOVT 3: Supinated Grip Bar Hang
MOVT 4: Russian KBS
WORKOUT
AMRAP x 12 MINUTES
60 Double Unders
20 Russian KB Swing(70/53)|(53/35)
5 Strict Chin-Ups
POST-WORKOUT STRENGTH
3 SETS FOR QUALITY
12/12 Single KB Farmer Bulgarian Split Squats (Athlete Choice)*
200m Single Arm KB Farmer Carry**
*KB held on same side as "back" leg
**Switch arms as needed
Zoom
DAILY-5 WARM-UP
1:00 Cardio Choice
into...
EMOM x 4 MINUTES
MIN 1 - :30 SA DB Press (R) + :30 SA DB Press (L)
MIN 2 - :45 Single DB Front Squats*
*Hold DB Across Chest
BODYWEIGHT PUMP
AMRAP x 4 MINUTES
8 Supermans
10 Hollow Rocks
12 Glute Bridge Marches*
- Rest 1:00 -
AMRAP x 4 MINUTES
8 Supermans
10 Hollow Rocks
12 Glute Bridge Marches
*From the top of a Glute Bridge, lift
one leg, then replace and lift the
other leg
FULL-BODY SWEAT
WORKOUT
EMOM x 12 MINUTES
MIN 1 - :45 Cardio Choice
MIN 2 - :45 Wall Sit
MIN 3 - :45 V-Ups or Tuck-Ups
- Rest 1:00 -
AMRAP x 12 MINUTES
1:00 Cardio Choice
20 Air Squats
20 V-Ups or Tuck-Ups
FINISHER
5 SETS (:20 ON/ :10 OFF)
MVMT 1 - DB Hammer Curls
MVMT 2 - DB Seesaw Upright Rows
Boot Camp
5 Rounds of
2 Minutes Per Station
1 Min Rest between Rounds
Station 1
Max Shuttle Runs
Station 2
AMRAP
10 DB Deadlifts
10 DB Lunges
Station 3
Max Distance Row
Station 4
AMRAP
10 DB Hang Power Cleans
10 DB Lunges