CrossFit
Strength
Complete 4 Supersets Of:
• 4 Turkish Get Ups (2R/2L) [Video]
• 8 Strict Pull-ups [Video]
• Forward Sled Drag, 1 Turf Length
• Backward Sled Drag, 1 Turf Length
Conditioning
”Weight Vest Wednesday”
AMRAP in 8 Minutes:
• 3 Toes to Bar
• 6 Stationary Lunges
• 9 Push Jerks (#95/65)
• 12/9 Calorie Row
At 8 minutes, Run 800 meters
Bootcamp
A)
Partner Battle Rope Conditioning for 10 minutes
P1:
20 Lunging Slams
20 Jumping Jacks
20 Landmines + Fast Feet Down & Back
P2:
Bikes
** Switch after Partner 1 finishes
B)
Partner Running Conditioning for 10 minutes
P1: Runs 200m Run
P2: Max Wallball Shots
** Switch when runner comes in from the 200m
C)
3 cycles of
40 seconds On / 20 seconds Off
Side Plank
Hollow Hold
Side Plank
V Up Crunch
** REST 3 MINUTES BETWEEN SEGMENTS
