Crossfit Thalwil – CrossFit Boot Camp

DAILY-5 WARM-UP

1:00 Cardio Choice
into…

EMOM x 4 MINUTES
8 Goblet Lunges + 8 Single DB Strict Press
(No Measure)

BODYWEIGHT PUMP
AMRAP x 5 MINUTES 10 Alt. Bicycle Crunches 10 Glute Bridge-Ups
10 Leg Lifts
(Score is Rounds + Reps)

FULL-BODY SWEAT WORKOUT

EMOM x 8 MINUTES
MIN 1 – Cardio Choice
MIN 2 – AMRAP of 4 Single DB Deadlift + 4 Single DB Curls + 4 Single DB Push Press

-Rest 2:00-

AMRAP x 12 MINUTES
12 Up-Down + Tall Jump
12 Crossbody Mountain Climbers* 24 Plank Shoulder Taps
*1 Rep = L + R
(No Measure)

FINISHER
AMRAP x 5 MINUTES
7 DB Around the World (L) 7 DB Around the World (R) 14 Standing Skull Crushers

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