CrossFit
Strength
Complete 4 Supersets Of:
• Seated Barbell Z Press x 5 [Video]
• Chin Ups x 5-8 [Video]
• Crossover Symmetry ATYT x 10 [Video]
• Couch Stretch x 60 seconds per side [Video]
Conditioning
3 Rounds For Total Time:
• 25/20 Airdyne Calories
• 25/20 Push-ups
• 15 Deadlifts (#225/155)
• Rest 1 Minutes
Bootcamp
A) Partner Battle Rope for 10 minutes
P1:
20 seconds of Squat to Uppercuts
20 seconds of Double Wave POP
20 seconds of Quick pivot Rainbows
P2: Bikes
B) Partner Battle Rope for 10 minutes
P1:
20 seconds of Sumo Squat Sweeps
20 seconds of Switch foot Waves
20 seconds of Fast feet down to the anchor and back
P2: Planks
C) Partner Conditioning
For time
100 Wallball Shots
100 MB Sit Ups
** Rest 3 minutes between segments
