GENERAL WARM-UP
2 Rounds of “The CrossFit Warm-Up (ish)”
Get Hot/Mobility
Row 250/200m
10 Lunges
:30 Jump Rope (athletes choice on style of Jump Rope)
10 Pull-Ups
10 Push-Ups
:30 Jump Rope
10 Hip Extensions (or PVC Good Mornings)
10 Sit-ups
:30 Jump Rope
:30 Samson Stretch (each side)
WORKOUT OF THE DAY
“TEARDROP”
AMRAP 15:
100 Double Unders
75 Air Squats
500/450 Meter Row
- Score = Rounds and Reps
- 1 Meter = 1 Rep
COOL-DOWN
2:00 Recovery
1:00 Pigeon Stretch (:30 each side)
1:00 Happy Baby
1:00 Standing Calf Stretch (:30 each side)
After Party – “Band Partnahhh Pumpahhh”
On an 8:00 Clock w/ a partner – You go, I Go style – switch as needed
2:00 Banded Tricep Push-Downs
(P2 does Push-Ups while P1 works through Banded Tricep Push-Downs)
- 2:00 Banded Bent Over-Row
(P2 does Rows or Strict Pull-Ups while P1 works through Banded Bent-Over Rows) - 2:00 Straight Arm Plank Hold (together) – You will have 4:00 to accumulate 2:00 together
BEYOND THE 60
[Designed for members wanting a little more – to be completed outside of the 60-minute class]
Alternating EMOM x 10 (5 Rounds):
Minute 1 – 3 Front Squats
Minute 2 – Max Strict Ring Dips in :30s
All percentages based on 1RM Front Squat:
Set 1 – 55%
Set 2 – 60%
Sets 3+4+5 – 65%
WORKOUT VARIATIONS
MASK
3 Rounds:
100 Double Unders
50 Air Squats
500/450 Meter Row
Rest 1:00
AT HOME
AMRAP 15:
100 Double Unders
75 Air Squats
400m Run
EQUIPMENT-FREE
AMRAP 15:
100 Line Hops
75 Air Squats
400m Run
