CrossFit
WARM-UP
2 SETS
25ft (or :20) Toe Walk
25ft (or :20) High Skips
25ft (or :20) High Knees
25ft (or :20) Butt Kickers
Into…
3 SETS
10 Air Squats
10 Shuttle Jogs
SKILL
5 SETS FOR QUALITY
3-Position Squat Clean*
*1 Hang Squat Clean + 1 Below the Knee Squat Clean + 1 Squat Clean
-Keep Weight Light to Moderate-
WORKOUT
AMRAP x 5 MINUTES
7 Hang Squat Cleans (135/95)|(95/65)
10 Shuttle Sprints
-Rest 1:00-
AMRAP x 5 MINUTES
5 Hang Squat Cleans (155/105)|(115/75)
10 Shuttle Sprints
-Rest 1:00-
AMRAP x 5 MINUTES
Max Hang Squat Cleans (155/105)|(115/75)
Every time you drop the bar perform 5 Up-Down Over the Bar
NCGO - Virtual CrossFit Class
DAILY-5 WARM-UP
AMRAP x 5 MINUTES
10 Alt. Groiners
10 Air Squats
10 Alt. Reverse Lunges
BODYWEIGHT PUMP
AMRAP x 4 MINUTES
10 Hand Release Push-Ups
12 Hollow Rocks
14 Cossack Squats
-Rest 1:00-
AMRAP x 4 MINUTES
10 Hand Release Push-Ups
12 Hollow Rocks
14 Cossack Squats
FULL-BODY SWEAT
WORKOUT
EMOM x 21 MINUTES
MIN 1 - :50 Max Alt Reverse Lunges
MIN 2 - :50 Max Controlled Sit-Ups
MIN 3 - :50 Max Single DB Russian Swings
Power Lunch
WARM-UP
AMRAP x 5 MINUTES
100m Jog
10 Scap Push-Ups
5/5 Upright Rows
5/5 Arnold Press
STRENGTH
EMOM x 12 MINUTES
MIN 1 - 12 SA DB Bench Press (R)
MIN 2 - 12 SA DB Bench Press (L)
MIN 3 - :30 Max Push-Ups
WORKOUT
AMRAP x 5 MINUTES
100m Run
5 Renegade Rows (35/20)|(20/15)
-Rest 1:00-
AMRAP x 4 MINUTES
75m Run
4 Renegade Rows
-Rest 1:00-
AMRAP x 3 MINUTES
50m Run
3 Renegade Rows
Boot Camp
5 Rounds
3 Minutes per Station
1 Min Rest between ROunds
Station 1
Row 200M
then Max Burpees
Station 2
Run 200M
Max Ring Rows
Station 3
Row 200M
Max DB Snatches