CrossFit
WARM-UP
AMRAP x 3 MINUTES
20 Jumping Jacks
10 Up-Downs
10 Alt. High Skips
Into…
4 Rounds
MIN 1 - KB Deadlift
MIN 2 - :25 Banded Lat Pull-down / :25 Scap Pull-up
BENCHMARK WORKOUT
HELEN
3 ROUNDS FOR TIME
400m Run
21 KB Swings (53/35)|(35/26)
12 Pull-ups
*Last seen 11/13/2019
FINISHER
FOR TIME
1 Mile Run
Zoom
DAILY-5 WARM-UP
1:00 Cardio Choice
into...
EMOM x 4 MINUTES
MIN 1 - :30 SA DB Press (R) + :30
SA DB Press (L)
MIN 2 - :45 Single DB Front
Squats*
*Hold DB Across Chest
BODYWEIGHT PUMP
EMOM x 6 MINUTES
16 DB Taps + Max Mountain
Climbers
FULL-BODY SWEAT
WORKOUT
EVERY 3:00 x 7 SETS
1:00 Cardio Choice
15 Single DB G2OH
30 DB Toe Taps
FINISHER
5 SETS (:20 ON/ :10 OFF)
MVMT 1 - DB Hammer Curls
MVMT 2 - DB Seesaw Upright
Rows
Boot Camp
2 Rounds
3 Min Per Station
2 Min rest Between Stations
Station 1
Run 400M or Row 500M
Station 2
35 Burpees
Stations 3
50 WallBalls