CrossFit
WARM-UP
3 ROUNDS
100m Run
10 Barbell Strict Press
10 Tall Jumps
STRENGTH
ON A 15:00 RUNNING CLOCK...
Build to a Moderate-Heavy
Complex of…
2 Push Jerk + 1 Split Jerk*
*Bar can come from the rack or floor.
WORKOUT
5 ROUNDS FOR TIME
400m Run
12 Push Jerks (155/105)|(115/75)
Zoom
DAILY-5 WARM-UP
2:00 Cardio Choice
into...
AMRAP x 3 MINUTES
3/3 SA DB Deadlift
3/3 SA DB Upright Row
3 Up-Downs
3 Burpees
PUSH x PULL STRENGTH
4 SETS ON A 12:00 CLOCK...
20 DB Seesaw Floor Press
20 DB Seesaw Bent Over Row
PUSH x PULL WORKOUT
3 SETS FOR MAX REPS
1:30 DB Slides
- Rest :30 -
1:30 Alt DB Box Step-Ups
- Rest :30 -
1:30 Wtd Sit-Up
- Rest :30 -
Boot Camp
2 Rounds
5 Min Per Station
1 Min Rest between Stations
Station 1
Max Wall Balls
Every min 5 Burpees
Station 2
Max Situps
Every Min 5 Burpees
Station 3
Max DB Thrusters
Every min 5 Burpees
Station 4
Max Flutter Kicks
Every min 5 burpees