CrossFit Training

Group Dynamic Warmup:

• Plank – Push Up Tabata – 2 Minutes 
• :20s Plank on hands – :10s of Push Ups 
• Banded Lat/Samson Stretch – 1 Minute per side 

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Pre-Game: 3 Rounds 

• 250 Meter Row/Ski OR 600 Meter Bike 
• 4 DB Devils Press (ascending weights) *2 per side 
• :15s Hollow Hold 

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Workout: For Time 

• 1000 Meter Row/Ski OR 2400 Meter Bike 

-into-

3 Rounds 

• 6 DB Devils Press (50/35) *3 Per side 
• 12 Box Jumps (24”/20”) 
• 24 Ab-Mat Sit Ups 

-Then-

• 1000 Meter Row/Ski OR 2400 Meter Bike 

-into-

3 Rounds 

• 24 Ab-Mat Sit Ups 
• 12 Box Jumps (24”/20”) 
• 6 DB Devils Press (50/35) *3 Per side

*CRX: 6 DB Devils Press (70/50) 

*DB Devils Press does not have to be alternating 

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Core: 4 Rounds 

• 10 KB Side Bends (24K/16K)
• 30 Bicycle Crunches