CrossFit
WARM-UP
EMOM x 8 MINUTES
MIN 1 - :45 Wall Ball Front Squats*
MIN 2 - :45 Row**
*2nd round: Change to Wall Ball
Push Press to Target, 3rd & 4th round: Change to Wall Ball
**1st round: EZ→ 2nd round: Mod → 3rd & 4th round: Hard
WORKOUT
EVERY 3:00 x 18 MINUTES...
30 Wall Balls (20/14)|(14/10)
15/12 Cal Row
MAX Double Unders in Time Remaining*
*No Additional Rest b/t Sets
FINISHER
3 SETS FOR QUALITY
1:30 Wall-Sit
:30 Perfect Hollow Rocks
-Rest 1:00 b/t Sets-
Zoom
DAILY-5 WARM-UP
2:00 Cardio Choice
-Rest :30-
:30 Jumping Jacks
:30 Alt. Samson Stretches
-Rest :30-
:30 Single DB Swings
:30 High Knees
PUSH x PULL STRENGTH
5 SETS ON A 15:00 CLOCK...
12 DBL DB Deadlift
12 DB Hang Power Clean
6 DB Push Press
PUSH x PULL WORKOUT
EMOM x 15 MINUTES
MIN 1 - :50 Single DB Sumo Deadlift High Pull
MIN 2 - :50 Single DB Swings
Power 30
WARM-UP
AMRAP x 5 MINUTES
5/5 Single Arm Ring Row
10 Scap Push-ups
10 Plate Deadlifts
10 Plate Presses
WORKOUT
3 SETS FOR MAX REPS
1:00 - Ring Rows
-Rest :15-
1:00 - Hand Release Push-ups
-Rest :15-
1:00 - Plate G2OH (45/35)|(35/25)
-Rest :15-
1:00 - DB Slides
-Rest :15-
Boot Camp
3 Rounds
3 Minutes per Station
1 Min Rest Between Rounds
Station 1
AMRAP
3 DBL DB Burpee DL
6 DBL DB Swings
Station 2
AMRAP
3 DB Strict Press
6 DBL DB G2OH
Station 3
Max Plank Hold