CrossFit
WARM-UP
AMRAP x 4 MINUTES
10 Jumping Jacks
8 Jumping Squats
6 Push Up to Down Dog
Into…
2 SETS
5 BB Deadlift
10 Elbow Punches
5 Front Squat
5 OH Press
STRENGTH
E2MOM x 14 MINUTES*
1 or 2 Power Clean & Jerks
*Start light and build to workout
weight.
BENCHMARK WORKOUT
THE CALI BEAR
EVERY :30 FOR 20 MINUTES
1 Power Clean & Jerk
(225/155)|(155/105)
*Beginners should scale weight to
a moderate load and perform 2-3
reps on the minute, resting as
needed to ensure proper
mechanics.
OPTIONAL COOL DOWN
FOR QUALITY
5:00 Foam Roll Upper Back
2:00 Child's Pose
Power Lunch
WARM-UP
ON A 5:00 RUNNING CLOCK...
1 ROUND
10 Slam Ball Deadlifts
10 Slam Ball Strict Press
10 Slow Deadbugs
Into...
1 ROUND
10 Slam Balls
10 Tuck-Ups
10 Supermans
Into…
1 ROUND
10 Slam Balls
10 V-ups
10 Kip Swings
STRENGTH
ON A 10:00 RUNNING CLOCK...
3x5 Push Press
WORKOUT
AMRAP x 15 MINUTES
18 Slam Balls (20/10)
12 Toes to Bar
6 Shoulder to OH (135/95)|(95/65)
NCGO - Virtual CrossFit Class
DAILY-5 WARM-UP
EMOM x 5 MINUTES
10 Up-Downs + Max Single DB Strict Press
PUSH x PULL STRENGTH
5 SETS ON A 15:00 CLOCK...
10/10 Half Kneeling Arnold Press
10 DB Bent Over Row
PUSH x PULL WORKOUT
AMRAP x 7 MINUTES
20 Single DB Floor Press
16 Weighted Sit-ups
10 Up-Down over DB
-Rest 1:00-
AMRAP x 7 MINUTES
20 Single DB Floor Press
16 Weighted Sit-ups
10 Up-Down over DB
Boot Camp
2 ROUNDS
4:00 STATIONS
1:00 Rest b/t Stations
STATION 1 WORKOUT
AMRAP
10 Cal Row
10 Plate Ground to Overhead
STATION 2 WORKOUT
AMRAP
12 Ring Row
12 Up-Downs
STATION 3 WORKOUT
14 DB Deadlift
14 Box Step-Ups
STATION 4 WORKOUT
16 Slam Balls
16 Russian Twists