CrossFit
WARM-UP
Run 400M
Start slow and try to increase pace to Moderate by end
Into…
AMRAP x 6 MINUTES
10/10 Split Squat
8/8 Arnold Press
6 Slow Sit-Thrus
Into…
Run 200M
Start at 75% and try to sprint back
WORKOUT
AMRAP x 20 MINUTES
Run 800M
30 Sit-Ups
20 Walking Lunges
3/3 Turkish Get-Ups (Athlete
Choice)*
*DB or KB option. 1 Rep = ground to
standing position only.
OPTIONAL FINISHER
3 SETS FOR QUALITY
10 Slow Barbell Curls
10 Slow Bent Over Rows
10 Slow Reverse Curls
NCGO
DAILY-5 WARM-UP
1:00 Cardio Choice
into...
AMRAP x 4 MINUTES
30 Single Unders
20 Shoulder Taps
10 Tuck-ups
BODYWEIGHT PUMP
EMOM x 10 MINUTES
MIN 1 - :45 Pike Shoulder Taps
MIN 2 - :45 Tuck-Ups or V-Ups
FULL-BODY SWEAT
WORKOUT
EMOM x 20 MINUTES
MIN 1 - :45 Cardio Choice
MIN 2 - :45 Alt Sit-Thrus
MIN 3 - :45 Double Unders
MIN 4 - :45 Box Dips
FINISHER
5 SETS (:20 ON / :10 OFF)
MVMT 1 - DB Hammer Curls
MVMT 2 - DB Seesaw Upright Rows
Power Lunch
WARM-UP
ON A 5:00 RUNNING CLOCK…
200m Jog
Into…
2 SETS
5 Inchworms w/ Push-Up
10 Slow Barbell Goodmornings
10 Slow RDLs
Into…
Shuttle Run in time remaining...
STRENGTH
ON A 15:00 RUNNING CLOCK...
3x5 Deadlift
WORKOUT
FOR TIME
600m Run
50 Deadlifts (155/105)|(115/75)
30 Bar Facing Up-Downs
600m Run
Boot Camp
5 ROUNDS
1:30 STATIONS
:30 Rest b/t Stations
STATION 1 WORKOUT
1:00 Max Burpees
:30 Push-up Plank
STATION 2 WORKOUT
1:00 10m Shuttle Run
:30 Squat Hold
STATION 3 WORKOUT
1:00 Max Air Squat
:30 Flutter Kicks
STATION 4 WORKOUT
1:00 Max Mountain Climbers
:30 Plate OH Hold