Monday
6 Rounds: 3 min work/2 min Rest
15/12 Calorie Assault Bike (200m Run)
10 Burpees
5 Sandbag Over The Shoulder
Max reps In Remaining Time
***Rounds 1 & 2: Air Squats
***Rounds 3 & 4: Ring/TRX rows
***Rounds 5 & 6: Hand Release Push-Ups
Tuesday
E2MOM x 6
6-5-4-3-2-1
Bench Press.
** Increase weight each set
AMRAP 9
14 Bodyweight Box Step Ups
14 Ab Mat Sit-Ups
** Rest 2 mins **
AMRAP 9
14 Weighted Step Ups, 35’s/20’s
14 Ab Mat Sit Ups
Wednesday
E2MOM x 5
6 back squats@50-60%
5 Rounds for Time
200m Run
12 Wall Balls, 20/14
12 Double DB push press, 35’s/20’s
Thursday
Partner Workout Fun!
20 Rounds You-Go-I-Go (10 each)
12/9 Calorie Bike/Row or 150m Run
10 Slam Balls, lightweight
10 KBS(American or Russian) up to athlete.
Friday
TBD – CrossFit Open WOD 22.1
Saturday
TBD
Sunday
Go outdoors and use your fitness.
