CrossFit
Strength
Back Squat [Video]
Every 2 minutes for 7 sets complete 3 Back Squats.
Build into a heavy set of 3.
Conditioning
For Time:
Row 20/18 Calories
20 Toes to Bar
Row 20/18 Calories
40 Wall Ball Shots (#20/14)
Row 20/18 Calories
20 Toes to Bar
Optional Additional Work
Take 6 minutes to practice Handstand Walks or Handstand Push-ups.
Bootcamp
A)
Partner Battle Rope for 10 minutes
P:1
15 seconds of Single Leg Knee Crunch
15 seconds of Jumping In and Outs
15 seconds of Side to Side Waves
** these are performed off a 45lb plate
P2: Bikes
B) Partner Conditioning
Amrap for 18 minutes
20 Med Ball Sit Up + Wall Sit Over Head
(per Partner)
200m Run w/ Med Ball
(switch w/ MB at 100m)
20 Kneeling Med Ball Slams + Chest Pass
(Per Partner)
200m Run without Med Ball
C)
50 Cal Bike for time
* 5 minute Cap
