CrossFit
Happy Birthday Michelle Forero
WARM-UP
AMRAP x 5 MINUTES
5/5 DB Strict Press
5/5 DB Bent Over Row
5/5 DB Deadlift
10 Scap Pull-Ups
STRENGTH
3 SETS FOR QUALITY
2-6 Strict Tempo Pull-Ups (2121)**
-Rest 1:00 b/t Sets-
WORKOUT
27 Minute AMRAP
11 KB Sumo Deadlift High Pulls
6 KB Push Press
93 Steps Walking Lunges
27 Goblet Squats (70/53)|(53/35)
-Rest 1:00 b/t Sets-
Zoom
DAILY-5 WARM-UP
ON A 5:00 RUNNING CLOCK
1:00 Cardio Choice
100 Single Unders
50 Mountain Climbers
40 Jumping Jacks
20 Hollow Rocks
FULL-BODY STRENGTH
EMOM x 6 MINUTES*
:30 Plank Up Downs + :30 Plank Hold
Into...
EMOM x 6 MINUTES
:30 Alt DB Snatch + :30 Squat Hold
*No rest between EMOMs
**Starting in Elbow Plank, shift weight
onto Hands, then back to Elbows
FULL-BODY SPRINT
WORKOUT
EMOM x 4 MINUTES
10-12 Alt Single DB Up-Downs
-Rest 1:00-
EMOM x 6 MINUTES
MIN 1 - :45 Alt DB Snatch
MIN 2 - :45 Toe Taps
-Rest 1:00-
EMOM x 8 MINUTES
MIN 1 - :45 Alt Single DB Up-Downs
MIN 2 - :45 Toe Taps
FINISHER
1 SET
:45 Plank
-:15 Rest-
:45 Side Plank (R)
-:15 Rest-
:45 Side Plank (L)
-:15 Rest-
:45 Plank
-:15 Rest-
1:00 Hollow Hold
Power 30
WARM-UP
3 ROUNDS
3 Burpees
4 Air Squats
5/5 Moose Antlers
6 Alt. Step-Ups
7 Body Weight Good Mornings
WORKOUT
AMRAP x 15 MINUTES
1 DB Thruster (50/35)|(35/20)
2 DB Burpees
3 DB Front Squats
4 DB Suitcase Step-Ups (24/20)
200m Run