WARM-UP
1:00 JUMPING JACKS
INTO..
EMOM X 4 MINUTES
MIN 1 - :30 SA DB PRESS (R) + :30 DB PRESS (L)
MIN 2 - :45 SINGLE ARM DB FRONT SQUAT*
* HOLD DB ACROSS CHEST
BODY WEIGHT PUMP
3 SETS FOR MAX REPS
1:00 HOLLOW ROCKS
1:00 AIR SQUATS
1:00 GLUTE BRIDGE-UPS
1:00 MINUTES REST B/T SETS
FULL BODY SWEAT WORKOUT
AMRAP X 8 MINUTES
1:00 WALL SIT
1:00 DOUBLE UNDERS
1:00 BOX STEP-UPS
20 BURPEES
40 FLUTTER KICKS
REST 1:00
AMRAP X 8:00
1:00 WALL SITS
1:00 DOUBLE UNDERS
1:00 BOX STEP-UPS
20 BURPEES
40 FLUTTER KICKS
REST 1:00
AMRAP X 8 MINUTES
1:00 WALL SITS
1:00 DOUBLE UNDERS
1:00 BOX STEP-UPS
20 BURPEES
40 FLUTTER KICKS
*PICK UP WHERE YOU LEFT OFF IN EACH AMRAP
FINISHER
5 SETS (:20 ON/:10 OFF)*
MOVT 1 - SINGLE DB CURLS
MOVT 2 - CROSSBODY MOUNTAIN CLIMBERS
* BOTH MOVEMENTS ARE ONE SET
** HOLD DB BY BOTH HEADS AND CURL FROM WRIST
CROSSFIT KIDS
Roll a Workout - Grab a partner and a die:
Roll a 1 – 1 min plank
Roll a 2 – :20 burpees
Roll a 3 – 3 air squats into a forward lunge each leg (total 6)
Roll a 4 – clean and press each arm (total 8) (use dumbbells or fill up a back pack so it has some weight)
Roll a 5 – stink bug push ups
Roll a 6 – sit ups