CrossFit:
*Have people team up and all start on a different movements, it’s more fun in teams!
(0-2min.)
10 Deadlifts (@50-60% of 1RM)
(2-4min.)
30/20 Cal Row or 22/18 Cal Bike or 200m Run
(4-6min.)
10 Bench Press (@50-60% of 1RM)
(6-8min.)
100 Double Unders
30 American KB Swings (53/35lb.)
20 Push-Ups
10 Pull-Ups
Booty Crew:
A.) 20min
Build to the heaviest 8 rep 3-sec pause Hip Thrust
25-35 Big DB Glute Bridges w/ banded abduction at the top
MAX Reps Pull Ups into Max reps Barbell Biceps Curls
B.) 40 min AMRAP
15 Banded Glute Kick Backs Right leg only
15 Bulgarian Split Squats RIght leg only
15 Single leg Hip Thrust Right Leg only
Max Reps Weighted Bench Dips
Max Reps Lateral Raises
THEN do left leg & the arm section again
Sweat:
5 Rounds:
40sec. of Bike
20sec. of Rest
40sec. of Wall Balls (20/14lb.)
20sec. of Rest
40sec. of Sumo Deadlift High-Pulls (75/55lb.)
20sec. of Rest
40sec. of Box Jumps (20″)
20sec. of Rest
40sec. of Push Press (75/55lb.)
20sec. of Rest
40sec. of Single DB Bicep Curls
20sec. of Rest
40sec. of Seated Knee Tucks
20sec. of Rest
Seated Knee Tucks:
https://www.youtube.com/watch?v=09UyhjFuiy0
Single DB Bicep Curls:
https://www.youtube.com/watch?v=S5WXFOvEkuQ
Daily D:
4 Sets:
60sec. of Max Feet Elevated Push-Ups
60sec. of Max Standing DB Bent Over Rows
60sec. of Rest
https://www.youtube.com/watch?v=9NmmjDHBDJY
Standing DB Bent Over Rows:
https://www.youtube.com/watch?v=DJfQN6xJL28
3 DB Power Cleans 50/35s
6 Air Squats
9 Sit-Ups
Rest 60sec. Repeat For 4 Total Rounds.