CrossFit
WARM-UP
AMRAP x 10 MINUTES
5 Strict DB Burpees
8 DB Front Rack Lunge (R)
5 DB Filly Press (R)
8 DB Front Rack Lunge (L)
5 DB Filly Press (L)
8 Alt. Sit Thrus
WORKOUT
FOR TIME
50 Jumping Jacks
50 Sit-Ups
50 Up-Downs
50 DB Thrusters (40/30) (30/20)
50 Weighted Lunges (40/30) (30/20)
50 Kettlebell Swings (53/35)|(35/26)
50 Weighted Lunges (40/30) (30/20)
50 DB Thrusters (40/30) (30/20)
50 Up-Downs
50 Sit-Ups
50 Jumping Jacks
Zoom
Daily 5 Warmup
2 Min Cardio of Choice
into
AMRAP 3 Min
10 Sampson Stretch
10 Leg Swings
10 Alt Knne to chest Stretch
Saturday Squats
Every 3 min for 4 sets
1:00 DB Goblet Forward Lunges
1:00 1 1/2 Goblet Squat
1:00 Plank Hold
1 :00 Rest
2 Min Max Wall Sit
Rest 1 min
4 Rounds for Reps
1:00 Goblet Step Ups or Lunges
1:00 Single DB Swings
Rest 1 min
2 MIn Max Wall Sit
Boot Camp
4 Rounds
1:30 Per Station
:30 Rest between Stations
Station 1
Row 1 Min Hard
Row :30 Easy
Station 2
1:00 Pushups
:30 Flutter Kicks
Station 3
1:00 Jump Rops
:30 Jumping Jacks
Station 4
1:00 Squats
:30 Glute Bridge Hold