CrossFit
Strength
Overhead Squat [Video]
Complete 5 Sets of 5 Overhead Squats.
OR
Back Squat [Video]
Complete 5 Sets of 5 Back Squats.
* Do not max out on these sets. We are working on full depth, so squat between 70-80% of your max lift.
Conditioning
Weighted “Cindy”
AMRAP in 20 Minutes:
• 5 Pull-ups
• 10 Push-ups
• 15 Air Squats
* Wear a vest if you have one (#20/14).
Bootcamp
10 min AMRAP
10 Weighted step ups
10 Push ups on DB
20 Thrusters
10 min AMRAP
Sled push down and back
10 Ski cals
20 RKBS
10 min AMRAP
10 Box jump overs
10 Weighted lunges
20 Alt DB snatch
*1 min rest between workouts
CORE:
Tabata sit ups (weighted)
