Saturday

10
Apr

Saturday

Iron CrossFit North Brunswick – CrossFit

Home WOD – DB or BP / Bodyweight

Home WOD – DB/BP – Cardio/Press/Squats/Hold (AMRAP – Reps)

Warm up:

3 Rounds:

10 Alt. Knees to Chest

10 Alt. Groiners with twist

10 Situps

20 Jumping Jacks

Saturday Squats

EVERY 3:00 FOR 5 SETS

8 DB/BP Front Squats (on shoulders or behind the neck)

12 Single DB Goblet Squats (hold single db/bp in front)

20 Air Squats (fast)

-Rest Remaining Time-

Full-Body Workout

3 ROUNDS FOR MAX REPS

1:00 – Double Unders (db/bp taps / jumping jacks)

1:00 – DB/BP Push Press

1:00 – DB/BP Jump Squats* (scaled-jump squats)

1:00 – Max Squat Hold (no weight under tension)

*Hold Single DB across chest

-Rest 1:00 b/t Sets-

(Score is Reps)

Finisher

AMRAP x 5 MINUTES

Max Flutter Kicks*

*5 Push-Up every time you break

**If you have a full gym at home – Normal Program

Warm-up

Warm-up (No Measure)

3 ROUNDS FOR QUALITY

5 PVC Pass Throughs

5 Inch Worms

5 Push Up to Pike

10 Scap Pull Ups

10 PVC Overhead Lunges

Extended Warm-up

Warm-up (No Measure)

3×10

Overhead Squat (31X1)*

*PVC or Empty Barbell Only

3 seconds down

(No Measure)

Workout

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

Optional Finisher

Metcon (No Measure)

NOT FOR TIME

30-20-10

Glute Bridge Ups

10-20-30

Banded Good Morning

(No Measure)

AB Program – Rest Day