Get ~10:00 of Mobility
Examples: https://warriormindset.us/mobility-recovery/
‘OMAR’
10x Thrusters 95#/65#
15x Bar Facing Burpees
20x Thrusters 95#/65#
25x Bar Facing Burpees
30x Thrusters 95#/65#
35x Bar Facing Burpees
*https://www.crossfit.com/workout/2013/05/21#/comments
BODYWEIGHT
10x Jump Squats
15x Burpees
20x Jump Squats
25x Burpees
30x Jump Squats
35x Burpees
*Burpees are no-pushup burpees
Tabata
(16x Rounds :20 Work with :10 Rest)
Jumping Jacks
Plank
Get ~5:00 of Mobility
Examples: https://warriormindset.us/mobility-recovery/
8:00 AMRAP
1-3-5-7-9-12… etc. Pull-ups / Bent Over Row (Barbell or 2xKB/DBs)
2-6-10-14-18… etc. Push-ups
3-9-15-21-27… etc. Air Squats
Rest 5:00
8:00 AMRAP
8x 1xDB Alt Snatch
4x Pistols Alt
2x Handstand Push-ups or Deck-to-Handstand or :10s Handstand Hold
8:00 AMRAP
1-3-5-7-9-12… etc. Push-ups
2-6-10-14-18… etc. V-ups
3-9-15-21-27… etc. Air Squats
Rest 5:00
8:00 AMRAP
4x Burpees
4x Pistols Alt (or 2x Air Squats)
2x Handstand Push-ups or Deck-to-Handstand or :10s Handstand Hold
2x Rounds
1:00 Plank
10x Sit-ups
15x Toe-Touches
Get ~5:00 of Mobility
Examples: https://warriormindset.us/mobility-recovery/
14:00 EMOM
10x Air Squats + 8x DB Alt Snatch
3:00 AMRAP
Max 1xDB Alt Devil Press
12:00 EMOM
Min 1: Max Air Squats (set the pace and repeat # each round)
Min 2: 12x Burpees
Min 3: 16x Alt Leg V-Ups
3:00 AMRAP
Max 1xDB Alt Devil Press
14:00 EMOM
10x Air Squats + 5x Push-ups
3:00 AMRAP
Max Burpees
12:00 EMOM
Min 1: Max Air Squats (set the pace and repeat # each round)
Min 2: 10x Push-ups
Min 3: 16x Alt Leg V-Ups
3:00 AMRAP
Max Burpees
Tabata
(24x Rounds :20 Work with :10 Rest)
Jumping Jacks
Hollow Hold
Plank
Get ~5:00 of Mobility
Examples: https://warriormindset.us/mobility-recovery/
10x Rounds
5x Hand Stand Push-ups (HSPU) or 3x Deck-To-Handstand (https://youtu.be/TjjCLlyEvFI)
10x V-ups
*ALT = 10x Hand Release Push-ups