CrossFit
Partner Conditioning
AMRAP in 20 Minutes:
• 20 Power Clean & Jerks (#155/105)
• 40 Box Jump Overs (24"/20”)
• 60 Calorie Row
Midline & Recovery Work
5 Rounds Not For Time:
• 30 Alternating Deadbug Reps
• 10 Ring Layouts
• 30 Second Weighted Plank
• 10 Elbow Supported DB External Rotation (Each side)
• 30 Second Couch Stretch (Each side)
Bootcamp
AMRAP in 15 Minutes:
• 5 Burpees
• 10 Dumbbell Thrusters
• 15 Double Unders/30 Singles
* Every 2 rounds, run 200 meters.
Rest 3 Minutes
AMRAP in 15 Minutes:
• 5 V-ups
• 10 Jumping Lunges
• 15 Kettlebell Swings
* Every 2 rounds, Airdyne 15 Calories.
