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  • CrossFit Exemplify

BURN Week of 11.22.21 (CrossFit Exemplify-Yorkville)


“I don’t work out because I hate my body, I workout because I love my body.”

Monday

14min AMRAP

20 Abmat Sit-ups

10 DB Step-overs

15/11 Cal Bike


Tuesday

EMOM x 15 min

Min 1 - :30 Max Push-ups

Min 2 - :30 Max Lunges

Min 3 - 20 Slam Balls


Wednesday

10/8 Cal Row

20 Alt DB Snatches

20/16 Cal Row

20 Alt DB Snatches

30/24 Cal Row

20 Alt DB Snatches

10/8 Cal Row


Thursday

Run 2000m

44 Air squats

22 Burpees

44 Air Squats

22 Broad Jumps

44 Air Squats

22 Burpees

Run 2000m


Friday

3 Sets

AMRAP x 4 minutes

6 KB Goblet Squats

8 Pull Ups

10 Box Jump Overs

Rest 1:00 b/t sets


Saturday

AMRAP 15

6 DB Hang Power Cleans

8 Lunges

12 Push Ups

24 Crossbody Mountain Climbers

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