CrossFit Training

Group Dynamic Warmup:

• Plate Squat Tabata – 2 Minutes 
• :20s bottom of squat hold – :10s of Plate Squats 
• Pigeon Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds (12 Min Cap) 

• 200 Meter Run 
• 3 Hang Squat Cleans (ascending weights) 

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Workout: AMRAP Repeats 

AMRAP x 9 Minutes 

• 200 Meter Run 
• 5 Burpee Box Jumps (24”/20”) 
• 5 Hang Squat Cleans (115/85) 

-Rest :90s- 

AMRAP x 7 Minutes 

• Run to the end of the driveway 
• 4 Burpee Box Jumps (24”/20”) 
• 4 Hang Squat Cleans (135/95) 

-Rest :90s- 

AMRAP x 5 Minutes 

• 100 Meter Run (BACK DOOR) 
• 3 Burpee Box Jumps (24”/20”) 
• 3 Hang Squat Cleans (155/105) 

*3 Total Scores:

• Rounds + Reps completed for each AMRAP 

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Cardio Option: AMRAP Repeats 

AMRAP x 9 Minutes 

• 200 Meter Run 
• 5 Burpee Box Jumps (24”/20”) 
• 5 DB Hang Squat Cleans (50×2/35×2) 

-Rest :90s- 

AMRAP x 7 Minutes 

• Run to the end of the driveway 
• 4 Burpee Box Jumps (24”/20”) 
• 4 DB Hang Squat Cleans (50×2/35×2) 

-Rest :90s- 

AMRAP x 5 Minutes 

• 100 Meter Run (BACK DOOR) 
• 3 Burpee Box Jumps (24”/20”) 
• 3 DB Hang Squat Cleans (50×2/35×2) 

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Core: 4 Rounds 

• 30 Mountain Climbers 
• :30s Side Plank (per side)