CrossFit
WARM-UP
3 ROUNDS
30 Single Unders
10 Scap Pull-Ups
5 Single DB Front Squat
SKILL
EVERY 2:00 x 6 SETS*
3 Strict Knees to Chest
3 Perfect Kip Swings
3 Toes to Bar
30 Smooth Double Unders
*Each set should last no longer
than 1:30.
ReTest of OPEN 20.2
AMRAP x 20 MINUTES
4 DB Thrusters (50/35)|(35/20)
6 Toes to Bar
24 Double Unders
Zoom
DAILY-5 WARM-UP
2:00 Cardio Choice
into...
EMOM x 3 MINUTES
7 Push-ups into Max Mountain
Climbers or Max Sit-Ups*
*Athlete Choice for "Max" Rep
Movement
PUSH x PULL STRENGTH
4 SETS ON A 12:00 CLOCK...
10 DB Romanian Deadlift
8 DB Hang Power Cleans
6 DB Deficit Push-Ups
PUSH x PULL WORKOUT
EVERY 3:00 x 5 SETS
1:00 Cardio Choice
30 Alt DB Hang Power Cleans
Max Russian Twists in Remaining Time
Power 30
WARM-UP
3 Sets of
35 Single Unders
10 Kip Swings
5 Slow RIng Rows
10 DB SeeSaw Strict Press
AMRAP 15 Min
75 Double Unders
25 Push Press (75/55) (65/45)
15 Pullups