Single leg step ups (hold DB on front rack)

4 sets 10 each leg

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CROSSFIT GAMES AT HOME WORKOUT

FOR TIME

50 db deadlifts

50 sit ups

50 box step ups

50 SA db thrusters

30MIN EMOM

MIN 1 - 6 SA man maker (right side)

MIN 2 - 20 jumping lunges

MIN 3 - 6 SA man maker (left side)

MIN 4 - 15 jump squats

MIN 5 - 12 down ups

MIN 6 - rest

8 SA STANDING STRICT PRESS

15 SEC OH DB HOLD

MAX PUSH PRESS

3 SETS EACH SIDE

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4min AMRAP

12 PUSH PRESS 6/6

12 Single arm overhead lunge 6/6

12 v sit ups

REST 2 MINS X 3 ROUNDS

4 sets each side

8 forward lunges straight into 8 split stance lunge

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4 rounds

3 wall walks or 30 plank shoulder taps

15 DB thrusters

30 lateral hops over DB

DB Split hang snatch

4x12

ALTERNATE ARMS

PAUSE IN CATCH FOR 2 SECONDS

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10MIN AMRAP

1 SA devil press

30DUS/60DUS or 20 star jumps

2 SA devil press

30DUS/60SUS / 20 starjump

3 SA devil press

KEEP ADDING 1 SA DEVIL PRESS AFTER EVERY SET

Split stance RDL

4X10 each leg

Single leg Glute bridge

4x10 each leg

 

20MIN AMRAP

5 hspu/ hr press ups

10 single arm hang clean and jerk

15 air squats

12MIN EMOM

MIN 1 -16 Goblet squats

MIN 2 - 10 tempo press up (3 SEC DOWN & 3 SEC UP)

MIN 3 - 8 Bent over rows each side

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0-6MINS

40 DB snatch

40 burpees over DB

6-12MINS

40 burpees over DB

40 DB snatch