WARM-UP
1:00 CARDIO CHOICE
INTO..
4 SETS (:20 ON / :10 OFF)*
MOVT 1 - DB - DB DEADLIFT
MOVT 2 - BURPEES
*BOTH MOVEMENTS = 1 SET
PUSH X PULL STRENGTH
EMOM X 10 MINUTES
MIN 1 - :50 SLOW DB GOBLET SQUATS
MIN 2 - :50 SLOW BEAR CRAWL
PUSH X PULL WORKOUT
“TABATA”
8 SETS :20 WORK / :10 REST
TABATA 1 - ALT DB SNATCH
TABATA 2 - SINGLE DB FRONT SQUAT
TABATA 3 - SINGLE DB FLOOR PRESS
TABAT 4 - ALT. JUMPING LUNGES
-REST 1:00 BETWEEN SETS
THURSDAY 6.11 OUTDOOR PARK PROGRAM
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WARMUP - 10 MIN AMRAP 3 INCH WORM + PUSHUP 10 SCAPULA PUSH UPS 20 ALT SHOULDER TAPS 10 TUCK UPS 10 KANG SQUATS 10 TOY SOLDIERS 4 MIN RUNNING CLOCK 25 DB SWINGS 25 DU/50 SINGLES 1:30 REST THEN REPEAT WOD – PARTNER WORKOUT 6 MIN AMRAP 2 WALL BALL TOSSES 2 SYNCRO UP/DOWNS 4, 4, 6, 6, ETC…
REST 3 MIN.
6 MIN AMRAP 1 MIN PLANK HOLD/PUSH UPS 1 MIN BOTTOM OF SQUAT HOLD/AIR OR JUMP SQUATS 1 MIN HOLLOW HOLD/SIT UPS (1 PARTNER HOLDS THE STATIC MOVEMENT, WHILE THE OTHER PERFORMS THE MOVEMENT) |
CROSSFIT KIDS / TEENS
6/11 KIDS WORKOUT
15-10-5
THRUSTERS
AIR SQUATS
BURPEES
TEENS WORKOUT
21-15-9-6-3
THRUSTERS
AIR SQUATS
BURPEES