CrossFit

PART 1: Warm-up (8-10min) 2 rounds: - 8 Air Squats - 8 Band Pull-aparts - 5 Inchworms - 20s Plank PART 2: Strength Circuit (15-20min) 4 Rounds / rest 60s: - 10 Banded Squats - 10 Banded Rows - 10 Push-ups PART 3: Cardio & Agility (10min) 3 Rounds / rest 30s: - 20s High Knees - 8 Burpees - 20s Rest PART 4: Finisher (5min) - 3 Rounds / rest 15s: * 8 V-ups * 8 Superman

PART 1: Warm-up (8-10min) 3 rounds: - 10 Air Squats - 8 Push-ups - 8 Good Mornings - 30s Jump Rope PART 2: EMOM 20 minutes - Minute 1: 8 Deadlifts @70-75% 1RM (Create an account to add your PR - Create an account to add your PR) - Minute 2: 8 Kettlebell Swings - Minute 3: 8 Push Press with KB (4 each arm) - Minute 4: 8 Box Jumps (Repeat 5 cycles) Weights (Kettlebells): - RX: Men 32kg / Women 24kg - INTERMEDIATE: Men 24kg / Women 20kg - SCALED: Men 20kg / Women 16kg or less PART 3: Core Sprint (5min) AMRAP 5 minutes: - 10 Sit-ups - 20 Mountain Climbers (total)

PART 1: WARMUP (7-9 min) 3 Rounds: - 5 KB Lunges (each leg, light) - 5 Box Jumps - 3/5 Pull-ups - 30sec Plank PART 2: STRENGTH (10 min) EMOM 10 minutes: - 8 KB Goblet Squats (Heavy) PART 3: METCON (10 min) 4 Rounds: - 5 Box Jumps (W:50cm, M:60cm) - 10 Goblet Squats (W:16kg, M:24kg) - 10 KB Lunges (5 each leg) Minimal rest; legs will feel the burn.

PART 1: WARM-UP (6-8min) 3 Rounds: - 5 Burpees - 8 KB Romanian Deadlifts (light) - 8 Jump Squats - 8 KB Halos (4 each direction) PART 2: STRENGTH (10-12min) E2MOM (Every 2 minutes, 5 rounds): - 6 KB Snatches (right arm) - 6 KB Snatches (left arm) PART 3: METCON (8min) 2 Rounds For Time (8min cap): - 10 KB Thrusters (5 each arm) - 20 Air Squats - 10 KB Floor Press (5 each arm) - 20 Sit-Ups PART 4: FINISHER (6min) 4 Rounds: - 20s Plank - 10s Rest - 20s Hollow Hold - 10s Rest Weights (Kettlebells): - RX: M: 32kg, W: 24kg - Intermediate: M: 24kg, W: 16kg - Scaled: M: 16kg, W: 12kg or less

PART 1: Warm-up 3 Rounds: - 5 Front Squats (Empty Barbell) - 5 Muscle Clean (Empty Barbell) - 5 Front Rack Reverse Lunges (each leg) - 5 Push Press (Empty Barbell) PART 2: Squat Clean AMRAP AMRAP 10min: - 1 Squat Clean @70% 1RM (Create an account to add your PR) - 1 Clean & Jerk @70% 1RM (Create an account to add your PR) PART 3: Accessory Work 3 Rounds / rest 60s: - 8 Front Squats @70% 1RM (Create an account to add your PR) - 10 Box Jumps