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michael@crossfitstonybrook.com
1 month ago

DAILY-5 WARM-UP
5 SETS (:20 ON / :10 OFF)
1) Jumping Jacks
2) DB Alt. Snatch

Ever 2:30 for 6 SETS
12 DB Suitcase Shrugs
12 DB Strict Press
12 Single DB Front Raise

michael@crossfitstonybrook.com
1 month ago

DAILY-5 WARM-UP
Run 200M
EMOM x 4 MINUTES
8 Goblet Lunges + 8 Single DB
Strict Press

AMRAP x 5 MINUTES
10 Alt. Bicycle Crunches
10 Glute Bridge-Ups
10 Leg Lifts

michael@crossfitstonybrook.com
1 month ago

DAILY-5 WARM-UP
30 Mountain Climbers
20 Bicycle Crunches
10 Lateral Jumps Over DB
5 Up-Downs

4 Sets Every 2 Min
12 DB Chest Fly with 2 Sec Hold at top
12 DB Upright Rows

michael@crossfitstonybrook.com
1 month ago

DAILY-5 WARM-UP
Run 600M
into AMRAP
20 Jumping Jacks
20 Toes Taps

EMOM 12 Min 
1) :45 Slow DB Front Squats
2) :45 Slow DB Romanian Deadlifts
3) :45 Tuck Hold

michael@crossfitstonybrook.com
1 month ago

DAILY-5 WARM-UP
2 Min of Jump Rope
into
AMRAP 3 Min
2 Situps
2 Pushups

3 Sets of
30 Plank Shoulder Taps
20 Alt Deadbugs
10 Lateral Skiier Hops (Hop Left and Right = 1 Rep)

michael@crossfitstonybrook.com
1 month ago

DAILY-5 WARM-UP
EMOM 5 Min
12 Air Squats + Max Plank Hold

EMOM 9 Minute
1) Slow DB Goblet Squats
2) Fast Air Squats
3) Squat Hold or Wall Sit

michael@crossfitstonybrook.com
1 month ago

DAILY-5 WARM-UP
Run 400m
into AMRAP
10 DB Bent over Rows
8 Lateral Jumps over DB
3/3 Single DB Deadlifts

3 Set every 4 Minutes
15 Slow DB Good Mornings
7/7 Single DB Around the Worlds
1:00 Bear Crawl Hold

michael@crossfitstonybrook.com
1 month ago

DAILY-5 WARM-UP
EMOM 3 Min
:30 Jumping Jacks
:30 Sampson Stretch
EMOM 2 Min
:30 Burpees
:30 Reverse Lunges

4 Sets 
:45 Floor Press
Rest :15
:45 Bent over Rows
Rest 1:15

michael@crossfitstonybrook.com
1 month ago

DAILY-5 WARM-UP
Run 200m
into AMRAP with the remaining time
30 Single Unders
20 Shoulder Taps
10 Lemon Squeezers

AMRAP 3 Min
10 Slow Deadbugs
10 Plank Up Downs

rest 30 sec

michael@crossfitstonybrook.com
1 month 1 week ago

DAILY-5 WARM-UP
2 Min Cardio of Choice
into
3 Min EMOM
10 Up Downs + Max Good Mornings

Every 3 Min for 4 Sets
12 DB Pull Overs +
12 Clos Grip DB Bench Presses

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