CrossFit
Conditioning
Teams of 3
7 Minutes of Max Airdyne Calories
6 Minutes of Max Sled Rope Pull + Sled Push
5 Minutes of Max Burpees
4 Minutes of Max Shoulder to Overhead (#135/95)
* Split reps any way with one person working at a time. Choose sled weight.
Midline Work
5 Sets, Not For Time:
• 10 GHD Sit-ups
• 30 Second Flutter Kicks
• 30 Second D-ball Hold
• 30 Second Couch Stretch, Both Sides
Bootcamp
Partner Workout
AMRAP in 30 Minutes:
100 Push Press
6 Man Makers
100 Calorie Row
6 Man Makers
100 Box Jumps
6 Man Makers
100 Push-ups
6 Man Makers
* One person works at a time split reps. If finished before 30 minutes, start again and cut reps in half while leaving Man Makers the same at 6.
