Daily Workout

Cardio Round-Up

Alt EMOM: 50 seconds of work and 10 seconds of transition.
Do this until 300 cals are reached on each machine.

• Air Runner
• Rest
• Ski Erg
• Assault Bike
• Rower
• C2 Bike

Adjust machines according to the number of athletes. There should be 1 less machine than athletes. Remove machines from button up.
Once a machine is eliminated, use the station for extra rest.

The group goal is 26 rounds or an average of 12 cal/machine a minute.

5 min warm-up

10 Min ALT EMOM

• 10 Burpees
• 7 Burpees

5 min Recovery

20 Min AMRAP

• 1000m C2 or 400m Run or 5 Laps around court
• 32 Sit-ups
• 24 Lunges
• 16 Air Squats
• 8 Box Jumps (24/20)

10 min warm-up

3 Rounds for Time

• Run 400m
• 21 Kettlebell Swings (53/35)
• 6 KB Shoulder-to-overhead Left Arm
• 6 KB Shoulder-to-overhead Right Arm

5 min warm-up

Cindy – 20 min AMRAP

• 5 pull-ups or bent-over barbell rows
• 10 push-ups
• 15 Air Squats

5 min Rest

Deadlift Session

• 2 x 5
• 1 x 5
• 1 x 3
• 1 x 2
• 1 x 5 Workset

10 min Alt EMOM

• 10 Burpees
• 7 Burpees

5 minute Transition

4 Rounds

• 400m Run ( On Air Runner or 5 laps around Basketball Court)
• 40 Wall Balls (20/14)

Cycling

5-min Set-up / Stretch

3 rounds for time

• 250m Row
• 15 box Step-ups (left leg)
• 250m Row
• 15 box Step-ups (right leg)

cash out: 2000m Row

5-min Set-up / Stretch

10 min AMRAP Warm-up

• 100m Run
• 5 burpees
• 1 Wall Walk
• 5 push-ups

5 min recovery

Partner – U Go I Go

• 21 Clusters (95/65)
• 21 Pull-Ups
• 15 Cluster (115/80)
• 15 Pull-Ups
• 9 Clusters (135/95)

Both partners have to complete the reps
Max reps/set 3. — Focus on Form and Control

10-min Warm-Up

6 Rounds

• 400m Run
• 50 Air Squats

Cardio Chipper

• 100 Cal C2 bike
• 90 Box Step-ups
• 70 Cal Row

10-min Warm-Up

For Time (20 min cap) – CrossFit.Com Workout

• 1 min L Sit (accumulated time)
• 30 Shoulder-to-overhead (135/95)
• 1 min Hang (from pull-up bar)
• 20 Shoulder-to-overhead
• 1 min Hang
• 10 Shoulder-to-overhead
• 1 min L Sit

Basketball