CrossFit
Strength
Front Squat [Video]
Complete 4 Sets of 4 Front Squats.
First: Take 5 minutes to establish an extremely heavy 15-second Standing Front Rack hold.
Then: Build as you go and end with a heavy set of 4reps.
Conditioning
For Time:
60 Wall Ball Shots (#20/14 Rx; 45 Wall Ball #30/20 Rx+)
1 Mile Run
60 Wall Ball Shots (45 Wall Ball Rx+)
Bootcamp
A) 8 mins:
P1: Ski/P2: 200 m run
*2 min rest
B) 15 mins Amrap:
20 Cal bike
10 Box Jumps
10 Burpees
10 BRope knee raises (5 on each side)
Crossing toe taps length of rope
*2 min rest
C) 4 rounds x30 secs (8 mins)
-Reverse plank
-Knee bent hold with arm pulse
-Scissors
-Rest
