CrossFit
WARM-UP
3 SETS
10 Alt Groiners
10 Scap Pull-Ups
10 Scap Push-Ups
Into…
3 SETS
20 Alt Reverse Lunges*
:20 False Grip Ring Row Hold
:20 Ring Support Hold
*Switch to 20 Alt Cossack Squats for last round
STRENGTH
BACK SQUAT
1x6 @ 65-70% (Light-Moderate) of 2RM
1x6 @ 70-75% (Mod)
1x6+ @75-80% (Mod-Heavy)*
*As many reps as possible w/o
failure...no more than 8-10.
WORKOUT
AMRAP x 10 MINUTES
20 Alt. Pistol Squats or 40 Air Squats
12 Chest to Bar Pullups
NCGO - Virtual CrossFit Class
DAILY-5 WARM-UP
ON A 5:00 RUNNING CLOCK
1:00 Cardio Choice
50 Glute Bridges
40 Mountain Climbers
30 Jumping Jacks
20 Hollow Rocks
FULL-BODY STRENGTH
5 SETS ON A 15:00 CLOCK...
8/8 Slow DB Supported Bent Over Row
8/8 Slow DB Single Arm Floor Press
16 Alt Plank Rows*
-Rest As Needed b/t Sets-
FULL-BODY SPRINT
ON A 8:00 CLOCK...
2:00 Cardio Choice
40 Crossbody Mountain Climbers
30 DB Toe Taps
20 Squat Thrusts
Max Plank Hold in Remaining Time
-Rest 2:00-
ON A 8:00 CLOCK...
2:00 Cardio Choice
20 Squat Thrusts
30 DB Toe Taps
40 Crossbody Mountain Climbers
Max Plank Hold in Remaining Time
Boot Camp
WARM-UP
AMRAP x 6 MINUTES
20’ Bear Crawl
10 Alt. Tuck-ups
20 Piked Shoulder Taps
10 Seesaw DB Strict Press
STRENGTH
ON A 12:00 RUNNING CLOCK...
4x5
Push Press*
*Moderate-heavy for all sets
WORKOUT
3 SETS FOR MAX REPS
1:00 - Push Press (95/65)|(65/55)
1:00 - Up-Downs
1:00 - Front Rack Reverse Lunges