Wednesday

Crossfit Restoration – Focus 10 minutes: Build to a heavy 3 rep barbell push jerk 4 Rounds of: 30 min cap 3/3 Turkish get ups 20 Alt snatch 20 Overhead walking lunges 20 wall balls 15 bent over rows Then, Run 1 mile

Focus

Crossfit Restoration – Focus 30 min AMRAP: 3/3 Turkish get ups 10 barbell rows 10e lateral step up 15e Cossack squats 15 cal ski 20 knees to chest Finisher: X3 Plate push 10 burpees

Tuesday

Crossfit Restoration – Focus 10 Min EMOM: 20 heavy double KB Deadlift 20 KB bent over rows 10 Min EMOM: 40 sec Plank 40 sec rope – Double wave – alt wave – hip toss – slams – in and outs 10 Min EMOM: ski 9 cals 20 walking lunges

Focus

Crossfit Restoration – Focus 12min EMOM: Min 1: 12 clean and press Min 2: 20 American KB swings Min 3: 20 V-ups 20 min AMRAP: 10 Thrusters 10 renegade row with push up 10/10 SA snatch 10/10 SA front rack squats 20 weighted sit ups

Tabata 8:30am

Crossfit Restoration – Cassie MB squats Burpees MB slams Alt thrusters MB step ups Decline plank MB push ups Upright row Floor press Lunges Alt row V-ups

Hump day

Crossfit Restoration – Focus 5 rounds: 20 front rack squats 20 BB lunges 20 pike push ups 20 rope rows 20 ground to overhead 20 windshield wipers 3 rounds: Plate push 50 bicycle crunches 50 hollow flutter kicks

Focusing on a Wednesday

Crossfit Restoration – Focus 5 rounds in 30min: 20 front rack walking lunges 20 Single arm thrusters 20e KB Russian twists 20 bent over rows 20 squat cleans 20 weighted reverse crunches Finisher: X 3 Dual front rack carry 20 bicep curls 20 Tricep extension

Mon

Crossfit Restoration – Focus Focus 30 min AMRAP 45s plank on KB 8/8 SA front rack squats (heavy) 12 renegade rows 10 toes to KB 10 broad jumps 10 push up to sit back 10 clean and press Farmer carry (heavy) 6 min EMOM Min 1: 60 Bicycle crunches Min 2: 45s jumping jacks Min […]

Hitt

Crossfit Restoration – Cassie 6 min EMOM: Min 1: 15 1 rep swings Min 2: 15 single kb cleans 5 Rounds: 20 Alt. Curtsy lunges 12 Burpees 20 single KB row 8/8 reverse to forward lunge 10 push up to 4 mtn climber 20 knees to chest

Thursday

Crossfit Restoration – Focus EMOM: 12 minutes Min 1: 15 Push press Min 2: 20 OH KB swings Min 3: 15 hand release push ups 30 min AMRAP: 15 cleans (1KB) 15 pull ups 15 suitcase DL 15/15 side toss 15 knees to chest (bar) 15 sumo squats 15 Bicep curls Bear crawl