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Wednesday 072220

CrossFit

[WARM-UP]
:30 Jumping Jacks
:30 Spider-Man Lunges
:30 Slow Air Squats

:30 Side Shuffles
:30 Mountain Climbers
:30 Sampson Lunges

:30 Butt Kickers
:30 Frog Hops
:30 Reverse Lunges

:30 High Knees
:30 Push Up to Down Dog
:30 Carioca

:30 Power Skips
:30 Burpees
:30 Jumping Air Squats

[WEIGHT WARM-UP]
5 Good Mornings
5 Back Squats
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Rack Reverse Lunges
5 Push Press
* Do reps /SIDE or Goblet style if you have (1) free weight.

[PRACTICE]
1 Round:
200m Run
6 Front Squats
3 Burpees Over Object

Metcon (3 Rounds for reps)

"Poker Face"

5 Min. AMRAP:
Buy-In: 400m Run
Max Rounds:
12 Front Squats
6 Burpees Over Object

REST 5 Mins.

5 Min. AMRAP:
Buy-In: 400m Run
Max Rounds:
9 Front Squats
6 Burpees Over Object

REST 5 Mins.

5 Min. AMRAP:
Buy-In: 400m Run
Max Rounds:
6 Front Squats
6 Burpees Over Object

[SCALING]

RUN: 200m Run, 2 Min. jog in home, 10-30 10m Shuttle Runs, 400m Row, 1,000m Bike.

FRONT SQUATS: 1-Arm DB/KB (Split Reps/Side), 2-Arm DB/KB, Goblet Squats, Barbell (115/85).

BURPEES: Jump over DB/Barbell/Onto Plate. Step Over, Regular Burpees, Squat Thrust, Push Ups, Sit Ups.

Whiteboard:

Wednesday, July 22, 2020

Male Clients