CrossFit
Strength
Dual Arnold Z Press [Video]
Strict Chin-up [Video]
Complete 7 Supersets Of:
• 5 Dual Arnold Z Press
• 3 Strict Chin-ups
Conditioning
AMRAP in 15 Minutes:
• 20 Filly Lunge (10R/10L) [Video]
• 20 Dumbbell Hang Clean + Push Press (10R/10L)
• 20 Kettlebell Goblet Squats
• 60 Double Unders
* Choose KB/DB weight based on feel for the day.
Bootcamp
TABATA: Airdyne or Ski Erg
*1 min rest
22 MIN:
• 7 Box Jump Overs
• 7 T2B or Knees to Elbow
• 7 KBS
• 7 Goblet Squats
• 7 Pushups
*1 min rest
TABATA: Airdyne or Ski Erg (Try to match or beat your 1st Tabata score)
$ out: 2 RNDS:
• 20-30secs bent knee plank
• 10 shoulder tap
• 10 Hollow crunch with plate
• 20-30sec Hollow hold
• 10 bent knee window wipers
• 20 Alt heel taps
