CrossFit
WARM-UP
200m Run
Into…
3 ROUNDS
10 Step-Ups
5/5 Moose Antlers
10 Elbow Punches
5 Strict Press
SKILL
ON A 12:00 RUNNING CLOCK...
Find a Max Height Box Jump*
*Max one step into Jump. Step or climb down mandatory.
WORKOUT
AMRAP x 15 MINUTES
9 Box Jump Overs (24/20)
6 Push Press (115/75)|(75/55)
200m Run
Zoom
DAILY-5 WARM-UP
2:00 Cardio Choice
into...
AMRAP x 3 MINUTES
10 Jumping Jacks
10 Alt. Pike Shoulder Taps
10 Air Squats
10 Sit-Ups
FULL-BODY STRENGTH
EVERY 3 Min X 4 SETS
20 DB Seesaw Floor Press
20 DB Hollow Flutter Kicks*
*Hold DB over chest
FULL-BODY WORKOUT
AMRAP x 7 MINUTES
7 DB Hang Power Cleans
14 V-Ups
21 Double Unders
-Rest 1:00-
AMRAP x 7 MINUTES
7 DB Hang Power Cleans
14 V-Ups
21 Double Unders
Power 30
WARM-UP
EMOM x 5 MINUTES
MIN 1 - :45 Forward Lunge + Twist
MIN 2 - :45 Up-Downs
MIN 3 - :45 Wide Stance Good Mornings
MIN 4 - :45 Slow Air Squats
MIN 5 - 200m Run
WORKOUT
AMRAP x 15 MINUTES
100m Run
6 Hang Power Cleans
8 Back Squats (95/65)|(65/45)