CrossFit
Strength
Back Squat [Video]
Take 20-25 minutes to complete 5 Sets of 5 Back Squats.
Start at 70% and build. Can you mirror the past 3 weeks and build past it?
Conditioning
AMRAP in 14 Minutes:
• 20 Alternating Dumbbell Snatch (#50/35 Rx; #70/50 Rx+)
• 60 Double Unders
• 20 Single Dumbbell Squats (Held on either side of body)
Bootcamp
Partner Workout
AMRAP in 30 Minutes:
30 Synchronized squats
20 Partner sit ups
10 Partner push ups
60 Cals Ski
30 Squats
20 Sit ups
10 Partner push ups
60 Cal AD
30 Squats
20 Sit ups
10 Partner push ups
10 Turf width lunges
*Ski, Ad and Lunges alternate*
Core Cashout
10-9-8-7-6-5-4-3-2-1
Hollow rocks
Vups
Russian twists
