CrossFit | 08.09.2020
Warm-up
Warm-up
Prep each movement
Dynamic Stretch
Metcon
Metcon (5 Rounds for reps)
Sunday Sweat Sesh
A) RX
Every 5 minutes for 30 minutes
30 Air Squats
3/3 Single Arm DB Devil Press 50/35
10 Toes to Bar
5/5 Single Arm DB Hang Squat Cleans 50/35
15 Burpees
A) RX
Every 5 minutes for 30 minutes
30 Air Squats
3/3 Single Arm DB Devil Press 50/35
10 Toes to Bar
5/5 Single Arm DB Hang Squat Cleans 50/35
15 Burpees
B) Minimal Equipment
Every 5 minutes for 30 minutes
30 Air Squats
3/3 Single Arm DB or KB Devil Press
10 Toes to DB or KB
5/5 Single Arm DB or KB Hang Squat Cleans
15 Burpees
C) Bodyweight
Every 5 minutes for 30 minutes
30 Air Squats
12 Rocket Blasters
10 V-Ups
10 Jump Squats
15 Burpees
Complete each movement within the minute. Decrease reps to have 15-30 seconds of rest each minute.
