CROSSFIT

Strength & Technique

5 Rounds:

20 Ring Mountain Climbers

10 Ring Tucks

10 Ring Pikes

WOD

AMRAP 20

20m Sled Push

20M DB Lunges

20 DB Push Press

BFIT

Strength & Technique

5 Rounds:

20 Ring Mountain Climbers

10 Ring Tucks

10 Ring Pikes

WOD

AMRAP 20

20m Sled Push

20M DB Lunges

20 DB Push Press

HOME WORKOUT

In teams of 2 (time to get your family involved!):

30 Rounds for Time:

10 Jumping Lunges

10 Air Squats

10 Leg Raises

Instructions:

“You go, I go” format

If training alone, rest 60-90 seconds between rounds depending on fitness level

CROSSFIT

WOD

3 Rounds:

10 Overhead Squats (43/29)

12 Burpees Over the Bar

REST 10MIN

WOD

AMRAP 12:

8 Pull Ups

8 Power Cleans (50/30)

8 Box Jumps

BFIT

WOD

3 Rounds:

12 DB Squats

12 Burpees Over DB

REST 10MIN

WOD

AMRAP 12

8 Ring Rows

8 DB Cleans

8 Box Jumps

HOME WORKOUT

For Time:

150 Burpees

HOME WORKOUT

EMOM 20:

Min 1: Strict Deficit HSPU

Min 2: 12 Burpees over Broom

Min 3: 24 Push Ups

Min 4: 48 Double Unders

(Repeat 5 x)

CROSSFIT

Strength

10 Renegade Rows

10/side Bicep Curls

10 Banded Tricep Extension

10 Push Ups

10 Strict/Banded Pull Ups

10 Barbell Skull Crushers

WOD

3-6-9-12-15-12-9-6-3

C2B

HSPU

Box Jumps

BFIT

Strength

10 Renegade Rows

10/side Bicep Curls

10 Banded Tricep Extension

10 Push Ups

10 Strict/Banded Pull Ups

10 Barbell Skull Crushers

WOD

3-6-9-12-15-12-9-6-3

Ring Rows

DB Push Press

Box Jumps

HOME WORKOUT

“Griff”

800m Run

400m Run Backwards

800m Run

400m Run Backwards