CrossFit
WARM-UP
AMRAP x 8 MINUTES
10 Scap Pull-Ups
10 Scap Push-Ups
10/8 Cal Row (EZ)
10 Hollow to Arch Rolls*
*Start in the Hollow Body position,
and roll into Superman position
WORKOUT
AMRAP x 30 MINUTES
1200/1000m Row
25 Pull-Ups
50 Box Jumps (24/20)
25 Pull-Ups
Zoom
DAILY-5 WARM-UP
1:00 Cardio Choice
into...
AMRAP x 5 MINUTES
20 Mountain Climbers
10 DB Upright Row
10 DB Strict Press
10 Air Squats
PUSH x PULL STRENGTH
3 SETS FOR MAX REPS*
:30 Single DB Strict Press / :30
OH Hold
:30 Single DB High Pull / :30
Single DB RDL
1:00 Plank
*No rest between sets
PUSH x PULL WORKOUT
EVERY 3:00 x 4 SETS
1:00 Cardio Choice
10 DB Renegade Row
-Rest Remaining Time b/t Sets-
Power 30
WARM-UP
3 ROUNDS (6:00 CAP)
25 Single-Unders*
5 PVC Pass-Thrus (or Around the
Worlds)
100m Jog
5 PVC Good Mornings
5 PVC Behind the Neck Push Press
*Progress to Double-Unders or
practice for the 3rd round.
WORKOUT
4 SETS
50 Double Unders
15 Hang Power Snatch
(75/55)|(45/35)
200m Run
50 Double Unders
-Rest 1:00 b/t Sets-
Boot Camp
6 Rounds
1 Minute per Station
:20 Transition Time
STATION 1
Shuttle Runs
STATION 2
Max DBL DB Swing (eye-level)
STATION 3
Max Burpees Over DBs
STATION 4
Max Double Unders
STATION 5
REST