CrossFit
Strength
Push Press [Video]
Take 15 minutes to complete 5 Sets of 5 Push Press.
Use 65% of 1rep across all sets.
These are full resets, not tough-and-go reps. No Jerk re-dips.
Conditioning
AMRAP in 18 Minutes:
• 2 Wall Climbs
• 4 Pull-ups (C2B Pull-ups for Rx+)
• 6 Burpees
• 8 Airdyne Calories
Bootcamp
2 min Ski Erg for meters
1 min core (flutter kicks, heel taps, H2H)
:30 rest
X3
5 min AMRAP
20 Slam Ball
20 Grasshoppers
2 min Row for meters
1 min plank (shoulder taps, leg raises, plank)
:30 rest
X3
5 min
20 Weighted lunges
20 Weighted Jacks
Cashout Core:
25 in and outs + bicep curls
25 sit up + punch
25 heel taps + weights overhead
25 weighted sit ups
