MONDAY
Warm-Up:
2min Jump Rope/Jog/Walk
-then-
10 Split Squats (per side)
Band Pull Apart Series*
5 Inch Worms
WOD: Stretch:
10min AMRAP:
10 Push-ups
15 Sit-ups
20 Walking Lunges 2 Rounds:
30s Prone Spine Ext
30s Lateral Opener (L)
30s Lateral Opener (R)
30s Single Leg Flexion
WOD: Stretch:
10min AMRAP:
10 Push-ups
15 Sit-ups
20 Walking Lunges 2 Rounds:
30s Prone Spine Ext
30 s Couch Stretch (R)
30s Child’s Pose
30s Ring Hang
TUESDAY
20min Run/Walk
-or-
Get outside and play
WEDNESDAY
Warm-Up:
2min Jump Rope/Jog/Walk
-then-
10 Split Squats (per side)
Band Pull Apart Series*
5 Inch Worms
THURSDAY
Rest
CrossFit
LeanX
Community
FRIDAY
Warm-Up:
WOD:
2min Jump Rope/Jog/ Walk
3 Rounds:
-then-
Min 1: Squats
Min 2: Ring Rows
10 Glute Bridges
Min 3: Alt V-Ups
Band Pull Apart Series*
5 Triangle Lunges
Stretch:
2 Rounds:
30s Couch Stretch (L)
30s Pigeon Pose (L)
30s Rib Grab
30s Ring Hang
GET STARTED WITH 2 WEEKS FREE!
SATURDAY
20min Run/Walk
-or-
Get outside and play
*BAND PULL APART SERIES
10 OH Band Pull Aparts
10 UH Band Pull Aparts
10 Dia Band Pull Aparts
10 Dia Band Pull Aparts
SUNDAY
Rest
Don’t forget to visit www. ExtolSports.com to check out
the FamFitter newsletter. This e-post section is your
quick link to great recipes, family tips and fun exercise
ideas you can use to make your own family fitter.
TM
s t reng thing fam ilies from within
43
322 Mount Tabor Rd, New Albany
www.fourbarrelcrossfit.com | 502.509.3801