Workout Of The Day

Boot Camp

Hunters Creek CrossFit – Hunters Creek Bootcamp

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Metcon (AMRAP – Rounds)

Workout

DOUBLE AMRAP

AMRAP x 6 MINUTES

1, 2, 3, …

DB Thruster

Ring Row

Box Jump Over

-Rest 2:00-

Repeat AMRAP!

OPTIONAL FINISHER

2-3 SETS

10 Glute Bridge-Ups

10/10 Side Plank Hip Raises

MON

Hunters Creek CrossFit – CrossFit

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Metcon (Time)

For Time:

180 Dubs

60 KB swing 35/36 53/35

40 box jump over

20 Muscle up

40 box jump over

60 KB swing

180 dubs
25 min hard cap!

Sunday Funday

Hunters Creek CrossFit – CrossFit

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Metcon (Time)

3 ROUNDS FOR TIME

400m Run

50 Sit-ups

25 Power Snatch

|(65/45)(75/55)

Finisher

SUNDAY SWOLE SESH

3-4 SETS FOR THE PUMP

7 Full Curls

7 Full to Half Curls

7 Half to Full Curls

Saturday!!!!

Hunters Creek CrossFit – CrossFit

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Extended Warm Up

3 x 10

Overhead Squat (31X1)*

*PVC or Empty Barbell Only

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

Finisher

BUN BLASTER

NOT FOR TIME

30-20-10

Glute Bridge Ups

10-20-30

Banded Good Morning

Friday

Hunters Creek CrossFit – CrossFit

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Deadlift

ON A 15:00 RUNNING CLOCK…

Establish 3RM Deadlift

Metcon (Time)

FOR TIME

21-15-9

Cal Bike

15-12-9

Deadlift

|(225/155)(275/185)

12-9-6

Strict HSPU

*Workout is performed 21

cals on bike, 15 deadlifts,

then 12 strict hspu and so

on…

Boot Camp

Hunters Creek CrossFit – Hunters Creek Bootcamp

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Metcon (AMRAP – Rounds and Reps)

Workout

AMRAP x 15 MINUTES

12 Alt Renegade Rows

9 Burpees over DB

6 DB Shoulder to Overhead

60 Single-Unders

OPTIONAL FINISHER

10-9-8-7…

Hollow Rocks

Superman Rocks

Thursday

Hunters Creek CrossFit – CrossFit

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Metcon (AMRAP – Rounds and Reps)

AMRAP x 13 MINUTES

100 Double Unders

50 Toes to Bar

100 Double Unders

50 DB Box Step-Overs

(35/25)(50/35)|

Finisher

SUNS OUT, GUNS OUT

FINISHER

2-3 SETS

10/10 Single Arm DB Rows

:30 DB Half Curl Hold (L/R)

10/10 Single Arm OH Tricep

Extension