Weekly CrossFit & Function Workouts 03/21/25 – 04/06/25

Monday 03/31/25
CrossFit:
6 Zombie Front Squats
rest 2 minutes after each set building x 5 sets

Function:
6 DB Kronos Squats
rest 2 minutes after each set building x 5 sets

CrossFit & Function:
Every :90 x 9 minutes minutes (6 sets):
15 KB Russian Swings (53/35)
10 KB Goblet Squats

Tuesday 04/01/25
CrossFit:
Power Snatch x 2 reps (build)
rest 2 minutes x 4 sets
+
3 minute clock:
300m run
Max Handstand Push-ups
rest 2 minutes x 3 sets

Function:
Muscle Snatch x 4 reps (build)
rest 2 minutes x 4 sets
+
3 minute clock:
300m run
Max DB Push Press w/remaining time
rest 2 minutes x 3 sets

Wednesday 04/02/25
CrossFit:
Pistols x 4-6 reps per leg
rest 2 minutes x 4 sets

Function:
Single Leg Lateral DB Step-ups x 4-6 reps per leg
rest 2 minutes x 4 sets

CrossFit & Function:
Buy in: 1,000m/800m row
25 DB Front Squats
50 Alternating Single-Leg V-Ups
25 DB Front Squats

Thursday 04/03/25
CrossFit & Function:
EMOM 30
Minute 1- 8 Dual KB Bench Press AHAP
Minute 2 – 12 KB Gorilla Row Alt. arms
Minute 3 – 12 DB Floor Skull Crushers
Minute 4 – 10 Ring Rows
Minute 5 – 10 Dumbbell Tuck Ups

Friday 04/04/25
CrossFit:
Accumulate 2 minutes in a Hanging L-sit hold
Accumulate 2 minutes in a handstand hold
*can partition as needed
+
AMRAP 3:
4 strict pull-ups
8 DB Thrusters 50/35
40 Double Unders
rest 2 minutes x 3

Function:
Accumulate 2 minutes in a Hollow Hold
Accumulate 2 minutes DB Overhead Hold
*can partition as needed
+
AMRAP 3:
4 strict pull-ups
8 DB Thrusters 50/35
80 Single Unders
rest 2 minutes x 3

Saturday 04/05/25
CrossFit & Function:
AMRAP 20
500m run
10 Hang DB Snatches 50/35
10 Deadlifts 225/155

Sunday 04/06/25
CrossFit & Function:
In Teams of 2:
AMRAP 30:
50 cal Bike Erg
50 Box Jumps
50 Situps
*Reps split however*