CrossFit
Conditioning
6 Rounds For Time:
• 16/13 Calorie Row
• 10 Hang Power Cleans (#135/95)
Midline Work
3-5 Sets Of:
• 20-second Side Plank
• 15-second Hollow Rocks w/ Weight Plate
• 20-second Side Plank
• 15-second Flutter Kicks w/ Weight Plate
Bootcamp
Cash in: Tabata width runs
7 min AMRAP
10 Double Unders (20 singles)
1 Man Makers
*increase by 1 mm/10 DU reps each round
(20/2, 30/3)
Then: 1 min plank
Rest 90 seconds
7 min AMRAP
2 Weighted Step Ups
2 Ski Erg cals
*increase by 2 reps each round
Then: 1 min plank
Rest 90 seconds
7 min AMRAP
2 Burpees
2 Reverse goblet lunge
*increase by 2 reps each round
Then: 1 min plank
