Warmup 5 Min AMRAP
10 Situps
10 Glute Bridges
10 Alt Lunge with Twist
EMOM 15 Minutes
1) :45 DB/Backpack Swings
2) :45 Front Rack Holds
3) :45 Heel Taps
5 Min Warmup
1 Min Jumping Jacks
1 Min Sampson Stretch
Rest 1 Min
1 Min Swings
1 Min High Knees
Strength
30 Slow Floor Press (You pick Reps Scheme)
Rest 2 Min
30 Slow Upright Rows (You pick Rep Scheme)
CrossFt Class
Warmup 5 Min
200M Jog
20 Situps
40 Mountain Climbers
80 Jumping Jacks
200M Jog
AMRAP 4 Minutes
8 Glute Bridges
2 Plank Walk Outs
8 Alt Lungess
rest 1 min
Repeat
CrossFit Class WOD
Warmup AMRAP 5 Min
1 Min Up downs
into 4 min AMRAP
Min 1 Press
Min 2 Front Squat
Strength
Tempo Front Squat
5-5-5-5
Tempo 21X1
Workout #1 - Sprint Work 4-6 Sets of Run 400M Rest 3 Minutes between efforts
Strive for fast but consistent times.
Workout # 2 - Long Intervals - 3 X 1K Walking Rest in between efforts
CrossFit Class WOD
AMRAP 5 Min
30 High Knees
10 Deadlift
10 Push Presses
AMRAP 20 Min
10 Burpees
Run 200M
20 Backpack Ground to Overhead
CrossFit Class
Warmup
AMRAP 5 Min
3 Pushups to Down Dog
10 Boot Strappers
30 Mountain Climbers
WOD
CrossFit Class WOD:
Warmup
3 Rounds
20 Glute Bridges
10 Straight Leg Situps
15 Good Mornings
20 Air Squats
CrossFit at Home Class
Warmup
1 min Jog in Place
AMRAP 5 Min
5/5 Deadlifts
5/5 Push Press
5 Up Downs
AMRAP 6 Min
10 Back Pack Ground to Overhead
5 Burpee over Backpack
200M Run
Rest 3 min Repeat
CrossFit Online Class
Warmup
3 Rounds
6 Groiners
8 Alt Lunges
10 Cossack Squats
12 Plank up/downs
50-40-30-20-10
Jumping Lunges
Backpack Floor Press
Mountain Climbers
Situps