Get outside and enjoy your fitness!

​CROSSFIT
Accumulate:
50 Weighted Good Mornings
50 DB Deadlifts 
50 Banded Side Steps / Side
 
For Time: 
Run 1600m

CROSSFIT BASICS
Accumulate:
50 Weighted Good Mornings
50 DB Deadlifts 
50 Banded Side Steps / Side
 
For Time: 
Run 1600m
 
POST WORKOUT
2 Sets:
:30 Doorway Pec Stretch / Side
:30 Pigeon Stretch / Side

CROSSFIT
For Time:
4 Legless Rope Climbs 
40 Alternating Single-Leg Squats 
40 Alternating DB Snatches 22.5/15kg
3 Legless Rope Climbs 
30 Alternating Single-Leg Squats 
30 Alternating DB Snatches 
2 Legless Rope Climbs 
20 Alternating Single-Leg Squats 
20 Alternating DB Snatches 
1 Legless Rope Climbs 
10 Alternating Single-Leg Squats 
10 Alternating DB Snatches

CROSSFIT BASICS
For Time:
4 Legless Rope Climbs 
40 Alternating Single-Leg Squats 
40 Alternating DB Snatches 10/5kg
3 Legless Rope Climbs 
30 Alternating Single-Leg Squats 
30 Alternating DB Snatches 
2 Legless Rope Climbs 
20 Alternating Single-Leg Squats 
20 Alternating DB Snatches 
1 Legless Rope Climbs 
10 Alternating Single-Leg Squats 
10 Alternating DB Snatches

POST WORKOUT
Accumulate:
1:00 L-Sit Hold 
50 Seated Leg-Lifts Over DB
 
3 Sets:
:30 Wrist Extension Stretch / Side 
:30 Supine Snow Angel

CFP+ PERFORMANCE
5 Rounds for time:
1000m Assault Bike
Rest 2:00 between rounds

​CROSSFIT
On a 20:00 Clock For Reps: 
From 0:00-8:00:
AMRAP 8:
Max Strict Presses 50/35kg
Each time you break, perform 50 double unders
 
- Rest 4:00
 
From 12:00-20:00:
AMRAP 8:
Max Hang Power Cleans 90/65kg 
Each time you break, perform 30 squats

CROSSFIT BASICS
On a 20:00 Clock For Reps: 
From 0:00-8:00:
AMRAP 8:
Max Strict Presses 20/15kg
Each time you break, perform 50 single unders
 
- Rest 4:00
 
From 12:00-20:00:
AMRAP 8:
Max Hang Power Cleans 35/25kg 
Each time you break, perform 30 squats
 
POST WORKOUT
Accumulate:
1:00 Couch Stretch / Side 
:30 Calf Stretch / Side 


CFP+ PERFORMANCE
12 Sets For Distance: 
150m Row (hard) 
150m Row (easy)

CROSSFIT
3 Sets For Load:
10 Front Squats
Rest 1:30 between sets
 
3 Rounds For Time: 
800m Run 
50 Deadlifts 40/30kg

CROSSFIT BASICS
3 Sets For Load:
10 Front Squats
Rest 1:30 between sets
 
3 Rounds For Time: 
600m Run 25 Deadlifts 35/25kg
 
POST WORKOUT
Accumulate:
1:00 Banded Hamstring Stretch / Side 
1:00 Pigeon Stretch / Side

CFP+ PERFORMANCE
10min EMOM:
3-6 Bar Muscle-ups

CROSSFIT
Wall Walk and Bent Over Row Strength Practice
 
4 Rounds For Time:
15m  Overhead Walking Lunge 60/40kg 
25 V-ups
 
CROSSFIT BASICS
Wall Walk and Bent Over Row Strength Practice
 
4 Rounds For Time:
15m  Overhead Walking Lunge 30/20kg 
25 Sit-ups
 
POST WORKOUT
Accumulate:
1:00 Frog Stretch 
1:00 Banded Shoulder Stretch / Side

CFP+ PERFORMANCE
10 Sets: 
:30 Max Strict Handstand Pushups
Rest 1:00
Substitute DB Strict Press

​CROSSFIT
Pre-workout:
3 Sets Each Partner:
10 Single-Arm KB Bench Press / Arm 
10 Alternating KB Single-Leg Deadlifts
Alternate after each movement with a partner
 
10 Rounds For Time:
15 Russian KB Swings 24/16kg 
15 Up-Downs Over KB 
15/11 Calorie Row
Alternate full rounds with a partner

CROSSFIT BASICS
Pre-workout:
3 Sets Each Partner:
10 Single-Arm KB Bench Press / Arm 
10 Alternating KB Single-Leg Deadlifts
Alternate after each movement with a partner
 
10 Rounds For Time:
15 Russian KB Swings 16/12kg 
15 Up-Downs Over KB 
10/7 Calorie Row
Alternate full rounds with a partner

​CROSSFIT
On a 20:00 Clock: 
From 0:00 - 4:00 
1-Rep-Max Clean
Rest 2:00
From 6:00 - 10:00: 
AMRAP 4:
Bar Muscle-ups
Rest 2:00
From 12:00 - 20:00:
AMRAP 8:
30 Double Unders 
8 Single-Arm DB Push Presses (Left) 22.5/15kg 
8 Single-Arm DB Push Presses (Right) 22.5/15kg
8 Lateral DB Burpees

CROSSFIT BASICS
On a 20:00 Clock: 
From 0:00 - 4:00 
1-Rep-Max Clean 
Rest 2:00
From 6:00 - 10:00: 
AMRAP 4:
Ring Rows 
Rest 2:00
From 12:00 - 20:00:
AMRAP 8:
20 Single Unders 5 
Single-Arm DB Push Presses (Left) 15/10kg 
5 Single-Arm DB Push Presses (Right) 15/10kg
5 Burpees
 
POST WORKOUT
2 Sets:
:30 Doorway Pec Stretch / Side
:30 Pigeon Stretch / Side

​CROSSFIT
Pre-workout:
3 Muscle Snatches + 2 Power Snatches + Overhead Squat
 
5 Rounds For Time:
400m Run 
15 Overhead Squats 40/30kg

CROSSFIT BASICS
Pre-workout:
3 Muscle Snatches + 2 Power Snatches + Overhead Squat
 
5 Rounds For Time:
200m Run 
10 Overhead Squats 20/15kg

POST WORKOUT
3 Sets:
:30 Supine Snow Angel Stretch 
:30 Prone Snow Angel Stretch

CFP+ PERFORMANCE
20min EMOM:
Minute 1: 1:00 Assault Bike (moderate pace) 
Minute 2:  00:20 Row (fast pace)