4-16

Crossfit:
200 dumbell reps for each muscle group
Back- arms- chest and shoulders- legs

Fitness:
50 burpees
50 lunges
50 crunches
20 pushups
Cardio

Athlete
Bench Program

Hang Clean Form Complex
Jump Shrugs 3x 4
Jump Pulls 3x 4
Upright Row to Clean Catch 3x 4

Dumbell Curl and Press 3x8
Bosu Pushups 2x Fail
med ball routine

Athlete Gameday:
50 Air squats
20 Pushups
50 Crunches
Jump Rope Routine
FW Routine



Only thing I don't like with this video is that she is leaning too far forward at the beginning of the lift. I like to teach sit back instead of leaning forward to take bar down to the knees in the beginning of the exercise.