CROSSFIT
WORKOUT
“Hot Sauce”
AMRAP 3:
21/15 Calorie Row
21 Lateral Erg Burpees
Max Overhead Squats
Rest 3 Minutes
AMRAP 3:
18/13 Calorie Row
18 Lateral Erg Burpees
Max Overhead Squats
Rest 3 Minutes
AMRAP 3:
15/11 Calorie Row
15 Lateral Erg Burpees
Max Overhead Squats
Rest 3 Minutes
AMRAP 3:
12/9 Calorie Row
12 Lateral Erg Burpees
Max Overhead Squats
ENDURANCE
WORKOUT
AMRAP 4:
21/15 Calorie Row
21 Lateral Erg Burpees
Max DBs Deadlifts
Rest 2 Minutes
AMRAP 4:
18/13 Calorie Row
18 Lateral Erg Burpees
Max DBs Hang Cleans
Rest 2 Minutes
AMRAP 4:
15/11 Calorie Row
15 Lateral Erg Burpees
Max DBs Front Squats
Rest 2 Minutes
AMRAP 4:
12/9 Calorie Row
12 Lateral Erg Burpees
Max DBs Push Press
Rest 2 Minutes
AMRAP 4:
9/7 Calorie Row
9 Lateral Erg Burpees
Max Cal Row
KIDS/TEENS
SKILL/STRENGTH
Hand Stand Progressions
WORKOUT
For time 18-15-12-9-6-3
HSPU
Box jumps
WHITEBOARD BRIEF
• With short 3 minute windows followed by rest, we’re looking to move with a purpose on each interval
• A fast pace on the row and burpees matters more on the first two round, as there will be less time to complete the light overhead squats
• We can slow the pace on the row and burpees a touch in the last two rounds, as the reps decreases and we prioritize moving a heavier barbell efficiently
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