CrossFit:
10 DB Snatches 50/35
20 Push-Ups
30/25 Cal Row or 25/20 Cal Bike or 400m Run
40 Double Unders
50 Sit-Ups
60 Pull-Ups
Rest 1min.
5min. to get as far as possible….
(Same Workout)
Rest 2min.
8min. to get as far as possible….
(Same Workout)
Score is all reps combined from all 3 AMRAPs.
Booty Crew:
A.) 12-10-8-6
Deficit Lunges (Increasing load)
Superset with 12-15 DB Deficit RDL
*Remember to keep bending your knee throughout the RDL to keep the emphasis in your glutes and not your hamstring and lower back
B.) 12-10-8-6
Curtsy Lunges (Increasing load)
Superset with 12-15 Side Lying Plate Abductions
C.) 12-10-8-6
B-Stance Hip Thrusts (Increasing load)
Superset with Max Single Leg Hip Thrusts unweighted
*Remember to keep bending your knee throughout the RDL to keep the emphasis in your glutes and not your hamstring and lower back
D.) 10 min AMRAP:
15 DB Shoulder Press
15 Upright Rows
15 6-Ways
3 Push Jerks (Heavy as possible)
5-6 Weighted Chin-Ups (Underhand)
*Make sure you are warm before you start. I would like ALL sets to be challenging. You may climb a little, but I do not want any easy sets.
*For the weighted Chin-ups, you can stick a plate between your legs or use a belt with plates or kettlebells attached.