Set #1:AMRAP=20 Minutes:

20 step ups with weight
20 thrusters
20 toe touches
20 lunges
20 walk out push ups (wide grip, close grip)

Set #2:
10 Rounds:

15 Box Jumps
100 Jump Rope

Bench Pull ups--10,8,6,4

Bench Push ups--10,8,6,4

Back Squat(light to medium)--10, 8, 6, 4

KB swings--30,25,20,15

Balcony Run

Almost Taper Time!!!

Crossfit #1:

3 Rounds:

Tippin Run
20 pushups
15 box jumps
10 bent over row
5 pull ups

Crossfit #2: For time!!

50 walking lunges
50 ball abs
50 tricep extensions
50 bicep curls
50 jump rope

Balcony Run

10 Burpees

Balcony Run

20 burpees

Balcony Run

30 burpees

Balcony Run

40 burpees

Balcony Run

50 Burpees

2nd Crossfit:

AMRAP in 25 minutes... Tabata 40 on/20 off..every 5 minutes tippin run

KB squat
Ball walkouts
tap/tap with med ball
Med ball slams
Jump Rope
Frog hops
abs(choice)

Tippin Run
20 Pushups, 20 Box Jumps, 20 Wall ball
Tippin Run
30 Pushups, 30 Box Jumps, 30 Wall ball
Tippin Run
40 Pushups, 40 Box Jumps, 40 Wall ball
Tippin Run
50 Pushups, 50 Box Jumps, 50 Wall ball

14-12-10-8-6-4-2

30 second hold pull ups
Frog Hops
Military Press
KB swings
Front and Side raises
Vertical Jumps

Wednesday Crossfit

4 Rounds:

20 incline ab med ball passes with partner
10 cleans
10 1 arm press and switch (keep other arm extended at all times)
100 jump rope
1 tippin Run

Tuesday Crossfit

6 rounds for time: alternate the other options each round

5 Pull ups
10 DB burpees / seated row
20 abs with weight
25 lat pull down / tricep extension light weight

Happy New Year!!!!

3 Mile Run
20 push ups
30 burpees
40 abs
50 air squats


Get ready for Florida everybody!!