⏱ 7AM OUTDOOR HIT
Equipment: Dumbells
Warm Up
20, 15, 10
Starjumps
High knees
Jumping twists
Run track
45/15 × 3
R1 one minute plank
R2 one minute wall sit
R3 one minute sprints
- DB front to side raises
2. DB situps
3. DB thruster
4. DB alternating lunges
5. DB hammer curls
6. DB goblet squat with heel kick
7. DB toe touches
8. DB RDL
9. DB alt. Shoulder press
10. DB bent flys
🏋️ 8AM OUTDOOR CROSSFIT
WARM UP
4 ROUNDS
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- 30 Sec Rope Skipping
- 10 Glute Raises
- 5 Deep Squat Rotations e.s.
- 5 Peaks and Valleys
STRENGTH/SKILL
12 min EMOM
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- Min 1: 12 DB Pendlay Rows (BB/KB)
- Min 2: 10 BB Deadlift / DB Suitcase Deadlift / KB Deadlift
- Min 3: 5 Walk Out Glute Bridges
* Maintain form throughout all movements
CONDITIONING
16MIN AMRAP
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- 14 Wall Balls
- 7 Hang Power Snatches
- 7 OH Squats/Front Squats
- 7 Burpees
- 14 Hollow Rocks
*OH Squats: BB/DB/KB or move to Front Squat.
EQUIPMENT
- BB/DB/KB
- Med Ball
- Exercise Mat
💪 9AM OUTDOOR S&C
Warm up
– Lunge to ham stretch
– Lunge and reach
– Floor to sky
Work out:
A1: Clean and press x 10
A2: Push press x 10
A3: DB O/Head reverse Lunge x 10
(1 arm for whole set, then swap after A3, 4 x sets)
B1: DB Deadlifts x 12
B2: Lateral lunges x 12 e/s
B3: Thruster x 12
C1: Renegade row x 12
C2: Tempo Goblet squat x 12
C3: Gorilla push up x 12
