CrossFit
Strength
Overhead Squat [Video]
Complete 7 sets of 2 Overhead Squats.
Use the same weight across all sets.
Scaled: If you physically can not do OHS, perform Front Squats.
Conditioning
AMRAP in 8 Minutes:
• 25ft Front Rack Walking Lunges (#95/65)
• 10 Wall Ball Shots (#20/14)
• 25ft Front Rack Walking Lunges
• 10 Barbell Burpees
Rest 2 Minutes
Partner Work, For Time:
Ski 100 Calories
Partners switch as needed.
Bootcamp
14 min Battle Ropes
P1: 15 sec jumping jacks
15 sec skiers
15 sec plank with 1 arm wave
15 sec res
P2: bike
12 mins
4 min bike
4 min jump rope
4 min bike
*1 min rest between
*switch every 30 sec
PLANK PASS THROUGH
* everyone line up, hold plank and pass KB through to next person
*2-3 rounds
