Rest Day

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Watch “The Gentle Giant” from CrossFit.com

Warm-up
5 kip swings
5 empty bar back squats
5 tuck jumps

Workout
Up to 5 rounds:
Max body-weight back squats
Max toes-to-bars
*Rest as needed between rounds

"Beautiful young people are accidents of nature, but beautiful old people are works of art."
- Eleanor Roosevelt

____________

Warm-up:
3+ rounds:
5 tuck and rolls
5 air squats
5 donkey kicks (2-foot take-off toward handstand, starting with your hands on the floor)

10 minutes of reverse burpee practice

Workout
GI Jane
For time:
100 burpee pull-ups
*Ideally, the pull-up bar is one foot above your reach.

Make-up Day

____________

Watch “Hang Clean Demo with the Burgeners” from CrossFit.com

Warm-up
20 jumping jacks
5-10 back squats
20 jumping jacks
5-10 shoulder presses
20 jumping jacks
5-10 deadlifts

Workout
CrossFit Total
1-rep-max back squat
1-rep-max shoulder press
1-rep-max deadlift

Warm-up
Until warm:
1 minute of box step-overs
30 seconds of piked shoulder taps (from box)
1 minute of air squats
30 seconds of piked handstand push-up (from box)

Workout
2 rounds:
Against a 3-minute clock:
500-meter row
Max handstand push-ups

Rest 1 minute

Against a 3-minute clock:
500-meter row
Max box jumps (24/20 in.)

Rest 1 minute

Against a 3-minute clock:
500-meter row
Max wall-ball shots

Rest 4 minutes

Warm-up
Tabata:
Jog in place jump rope

Workout
12-minute AMRAP:
7 overhead squats (135/95 lb.)
50 double-unders

Rest Day

____________

Watch “Help Your Local Gyms Survive the Pandemic” from CrossFit.com

Warm-up
Agility practice

Workout
5 rounds for time:
30 jumping pull-ups
20 front-rack dumbbell lunges (50/35 lb.)
10 double dumbbell deadlifts (50/35 lb.)

Warm-up
Medicine-ball clean progression

Then, max reps in 1 minute

Workout
In 10 minutes:
3-rep-max thruster

—Then—

21-18-15-12-9-6-3 reps for time:
Thruster (95/65 lb.)
Push-up