WARM-UP
1:00 CARDIO CHOICE
INTO…
EMOM X 4 MINUTES
MIN 1 - :30 SA DB PRESS(R) + :30 SA DB PRESS (L)
MIN 2 - :45 SINGLE DB FRONT SQUATS
BODYWEIGHT PUMP
AMRAP X 4 MINUTES
8 SUPERMANS
10 HOLLOW ROCKS
12 GLUTE BRIDGE MARCHES
-REST 1:00
AMRAP X 4 MINUTES
8 SUPERMANS
10 HOLLOW ROCKS
12 GLUTE MARCHES
FULL-BODY SWEAT WORKOUT
EMOM X 12 MINUTES
MIN 1 - :45 CARDIO CHOICE
MIN 2 - :45 WALL SIT
MIN 3 - : 45 V-UPS OR TUCK-UPS
FINISHER
5 SETS (:20 ON / :10 OFF)
MVMT 1 - DB HAMMER CURLS
MVMT 2 -DB SEESAW UPRIGHT ROWS
CROSSFIT INDOOR PROGRAMMING 10.14
WARM-UP
3:00 BLOOD FLOW
2X:
1 WALL WALK
10 CHEST TO GROUND BURPEES
:30 GYMNASTICS PLANK
10 SLOW SCAP PUSHUPS
STRENGTH
PUSH PRESS BARBELL CYCLING
EVERY 1:45 X 5
8REPS TNG
LOOK TO BUILD OVER THE DURATION
PARKING LOT VERSION
EVERY 1:45 MIN X 5
8 PUSH PRESS TNG
*WILL HAVE TO CLEAN TO SHOULDERS
*CONDITIONING
FOR TIME
20 BURPEES
30 DB PUSH PRESS (50/35)(40/30)
40 STEP THROUGH LUNGES*
REST 2:00
20 BURPEES
30 DB PUSH PRESS (50/35)(40/30)
40 STEP THROUGH LUNGES*
*20 REPS PER SIDE PER ROUND. LUNGE FORWARD + LUNGE BACKWARD = 1 REP
*NO WEIGHT FOR LUNGES
PARKING LOT
10 MINS AT EACH STATION
2 MIN REST B/N STATIONS
RUNNERS
COMPLETE 4 ROUNDS
400 METER RUN
20 DB ALT. SNATCHES
ROWERS
COMPLETE 4 ROUNDS
DAMPER 6- 500 METER ROW
20 MOUNTAIN CLIMBERS
BIKE
COMPLETE 4 ROUNDS
DAMPER 1-800 METER BIKE
20 CLUSTERS