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FITNESS & AIM
A. Three sets of:
Front-Foot Elevated Split Squats x 8-10 reps each leg @ 3011
(place front foot on a 4″ platform – a plate or stacked plates should work)
Rest 45 seconds
Single-Arm Trap 3 Raises x 8-10 reps each arm @ 2111
Rest 45 seconds
B. For time:
Row 20 Calories
30 Burpees
30 Toes to Bar
30 Walking Lunges with 45/25 lb. Plate Overhead
SPORT
A. Three rounds for time of:
50 Double-Unders
12 Alternating Pistols
B. Eight sets of:
Snatch x 1.1
(rest 10 seconds between singles)
Rest as needed between sets.
C. Back Squat @ 30X0
*Set 1 – 5 reps @ 75%
*Set 2 – 3 reps @ 80%
*Set 3 – 1 rep @ 85%
*Set 4 – 5 reps @ 80%
*Set 5 – 3 reps @ 85%
*Set 6 – 1 rep @ 90%
*Set 7 – 5 reps @ 85%
*Set 8 – 3 reps @ 90%
*Set 9 – 1 rep @ 95%
Rest as needed between sets.
D. (OPTIONAL)
Three sets of:
Snatch-Grip Romanian Deadlift x 6-8 reps @ 3010
Rest 90 seconds
GHD Sit-Ups x 20 reps @ 1010
Rest 90 seconds
CROSSFIT MOMS
Advanced
Run 1600 meters
Rest 3 minutes
Run 1200 meters
Rest 2 minutes
Run 800 meters
Rest 1 minute
Run 400 meters
Intermediate
Run 1200 meters
Rest 3 minutes
Run 800 meters
Rest 2 minutes
Run 400 meters
Rest 1 minute
Run 200 meters
Beginner
Run 800 meters
Rest 2 minutes
Run 400 meters
Rest 1 minute
Run 200 meters