CrossFit Workout

  • STRENGTH EMOM:

    EMOM for 20mins:
    Min 1: Max Reps DB/KB Floor Press Right Arm
    Min 2: Max Reps DB/KB Bent Over Row Right Arm
    Min 3: Max Reps DB/KB Floor Press Left Arm
    Min 4: Max Reps DB/KB Bent Over Row Left Arm

  • AMRAP in 15mins of:

    30 Double Unders
    10 DB Burpee Deadlifts

  • Accessories:

    10-1 Reps of:
    DB/KB Bicep Curl
    DB/KB Skull Crushers

    *20 Hollow Rocks after each Round.

  • Scaling:

    Double Unders - Attempts - Single Skips - Plate Hops
    Burpee Deadlift - Regular Burpee - Kickback

    Hollow Rocks - Reduce Reps - Hollow Hold (arms fwd/knees bent)

  • Warm Up:

    KB/DB Serratus Punch x 15/side
    Push-up Plus x 10
    Bent Over Shoulder Retractions x 10
    Calf Stretch x 20sec
    Calf Jumps x 30
    Inchworm Burpee x 5

GPP Workout

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