CrossFit
Strength
Deadlift [Video]
Bench Press [Video]
Take 25-30 minutes to find a heavy 1rep Deadlift & 1rep Bench Press.
Conditioning
AMRAP in 10 Minutes:
6 Deadlifts (#185/135)
6 Hand Release Push-ups
Run 200 meters
8 Deadlifts
8 Hand Release Push-ups
Run 200 meters
10 Deadlifts
10 Hand Release Push-ups
Run 200 meters
* Continue to increase reps by 2 each round.
Bootcamp
A) Jump Rope(7min)
15sec on/15sec off
30/15
45/15
60/15
60/15
45/15
30/15
15/15
*3min rest
B) 12 min AMRAP:
12- Wallballs
12-Side wallball tosses (6each side)
12- WB sprawls+slam
12- WB situps
*3min rest
C) 3 rounds (9 mins)
30sec on/30sec off
Glute bridge hold
L-hold or knee hang from hanging posting
Wall sit
***BCX- C on your own/optional
