⏱ 7AM OUTDOOR HIT
Equipment: Dumbells/ Sandbag
Warm up:
Quick feet on curb 1 minute
Run track
20 x Starjumps
20 x butt kicks
Repeat
R1 40/20
R2 45/15
R3 50/10
R4 20/10 × 2
All rounds at one station before changing stations.
Station Dumbells
1. DB Alternating Snatch
2. DB Bicep Curl to Upright Row
3. DB Alternating Shoulder Press
Station Sandbag
1. Sandbag Clean and Press
2. Sandbag Front Squats
3. Sandbag Bent Row
Station Parallette Bars
1. Incline Pushups
2. Half Burpees
3. Pullups
🏋️ 8AM OUTDOOR CROSSFIT
WARM UP
3 Rounds
- 5 Scorpion Rotations e.s.
- 5 Air Squats
- 5 Walk out into Push Up
- 20 Jumping Jacks
STRENGTH/SKILL
12 MINUTES
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SINGLE ARM FLOOR PRESS
- 6 X 5 E.S.
In between sets
- 10 Banded Pull Aparts (undergrip)
CONDITIONING
For Time
=======
10-20-30-20-10
- Wall Balls 9kg/6kg
20-10-5-10-20
- Burpees
200M Run after every round
Time Cap: 20 Minutes
EQUIPMENT
- Dumbell/Kettlebell
- Wall Ball
- Elastic Band
💪 9AM OUTDOOR S&C
Warm up:
– Floor to skies
– Ham to hip stretch
– Walk outs
WORK OUT:
A1: Single Arm Z press x 10 each
A2: Push up with shoulder tap x 10
B1: DB Squat thruster x 12
B2: DB Walking Lunge x 12 each
B3: 1 and 1/4 Squats (constant tension) x 12
C1: DB RDL x 12
C2: DB Snatch x 12
C3: Renegade rows x 12
