CrossFit
WARM-UP
2 SETS
LINE DRILL MOVEMENTS (25ft Each)*
Toe Walk
Leg Swings
High Knees
Butt Kickers
Into …
AMRAP x 5 MINUTES
16 Alt Cossack Squats
14 Step-Ups
10 Air Squats
WORKOUT
FOR TIME
60 Air Squats
800m Run
60 Air Squats
60 DB Step-Up (50/35)|(35/20) 24/20" Box
FINISHER
3 SETS FOR QUALITY
1:00 Flutter Kicks
1:00 DB Hollow Hold
-Rest as Needed b/t Sets-
NCGO
DAILY-5 WARM-UP
1:00 Cardio Choice
into...
AMRAP x 4 MINUTES
10 SA DB Strict Press (R)
10 SA DB Strict Press (L)
10 Single DB Bicep Curls
FULL-BODY STRENGTH
EMOM x 15 MINUTES
MIN 1 - :45 L-Seated DB Strict Press
MIN 2 - :45 Supermans
MIN 3 - :45 Single DB Curl to Press
FULL-BODY SPRINT
WORKOUT
ALT TABATA, 8 SETS (:20 ON / :20 OFF)
MOVT 1 - Single DB G2OH
MOVT 2 - Burpees
-Rest 1:00-
ALT TABATA, 8 SETS (:20 ON / :20 OFF)
MOVT 1 - Single DB Strict Press
MOVT 2 - Russian Twists
FINISHER
AMRAP x 5 MINUTES
20 Flutter Kicks
20 Bird Dogs
-Rest as Needed b/t Sets
Power Lunch
WARM-UP
AMRAP x 6 MINUTES
8 Scap Push-Ups
8/8 Slow Split Squats
8 Single DB BOR
8/8 SA DB Strict Press
STRENGTH
5 SETS FOR QUALITY
10/10 SA DB Bench Press
WORKOUT
3 SETS FOR MAX REPS
1:00 - DB Floor Press (35/20)}(20/15)
-Rest :15-
1:00 - DB Goblet Lunges
-Rest :15-
1:00 - DB Renegade Rows
-Rest :15-
1:00 - DB Up-Downs
-Rest :15-