The Moves Week I

Crossfit Central Warm Up
Video Link
Squats Push Ups Rotations 2 x 10
In Place High Knees Butt Kicks Jumping Jacks

Dynamic Warm Up
10 Yards
High Knees, Butt Kicks, Punter Kicks, Lunge w Rotation

Burgener Warm Up w Pvc Pipe
Video Link


E1 E 2 I1 I2
Workout One
Dumbbell Thrusters Video Link (Bumbbells instead of Barbell)
Dumbbell Renegade Row Video Link
(Bumbbells instead of kettlebells)

E1 E2 I1
Workout Two
Burpees Video Link
Box Jumps Video Link (stand up at the top)
PVC Pipe Over Head Squat Video Link

E1 E2 I1 I2
Workout Three
Filthy Fifty Video Link Video Link II

E1 E2 I1
Workout 4
Running Video Link

E1
Workout 5
Rowing Video Link

Alternative SDHP Video Link

E1
Workout 6
Dumbbell Swings
Vidoe Link Video Link II

*E1- Elite non members E2 - Elite Members
I1-Intermidate non members I2-Intermidate Members