CrossFit
Strength
Bench Press [Video]
Strict Pull-ups [Video]
8 Sets Of:
• 6 Dumbbell Bench Press
• 6 Strict Pull-ups
Choose starting weight based on how you feel. Build into a heavy set of Bench Press.
Conditioning
4 Rounds For Reps:
• 1 Minute of Max Turf Width Running, Forward/Backward
• 1 Minute of Max Hang Power Cleans (#135/95 Rx; #185/125 Rx+)
• 1 Minute of Max Airdyne Calories
• 1 Minute Rest
Bootcamp
4 Rounds:
:45/:15
Ropes
Wallball
Mt Climbers with plates
Box jumps
Single leg vups
Width sled push
1 min Side plank
Rest
CORE:
3-5 Rounds
:30 GHD
:30 Rest
