CROSSFIT
WORKOUT
“Shelf Life”
Alternating On the Minute x 16 (8 Rounds):
Odd Minutes: 12/9 Calorie Assault Bike
Even Minutes: “X” Power Cleans, building in weight
Rounds 1-2: 5 Power Cleans
Rounds 3-4: 4 Power Cleans
Rounds 5-6: 3 Power Cleans
Rounds 7-8: 2 Power Cleans
ENDURANCE
WORKOUT
EMOM 8
Odd Min: 12/9 Calorie Assault Bike
Even Min:”X” DBs Deadlifts, building weight
– Rest 2min –
EMOM 8
Odd Min: 12/9 Calorie Assault Bike
Even Min:”X” DBs Front Squats, building weight
– Rest 2 min –
EMOM 8
Odd Min: 12/9 Calorie Assault Bike
Even Min:”X” DBs Push Press, building weight
— ‘X’ Reps —
Rounds 1: 10 Reps
Rounds 2: 8 4Reps
Rounds 3: 6 Reps
Rounds 4: 4 Reps
KIDS/TEENS
REST DAY
WHITEBOARD BRIEF
Bike: Move fast for more rest or move steady to pace
Power Cleans: Touch N’ Go to maximize time changing weights and resting
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