CrossFit
Strength
Front Squat [Video]
Every 2 minutes for 6 sets complete:
1 3-second Pause Squat + 2 Front Squats
Start at 65% of your 1rep and build by #10 each set.
Conditioning
AMRAP in 14 Minutes:
• Run 200 meters
• 12 Unbroken Thrusters (#95/65)
• 9 Pull-ups (C2B for Rx+)
* If you drop the bar during the Thrusters, perform 6 Burpees before you pick the bar back up to finish your Thrusters.
Bootcamp
A)
Amrap for 20 minutes
12 Hate Makers
400m Run
12 Burpees
300m Row
12 Hate Makers
200m Ski
12 Burpees
10 Bike Cals
B)
3 rounds of
60 second Plank / 60 second Rest
30 second Hollow Hold / 30 second Rest
30 second Side Plank / 30 second Rest
30 second Side Plank / 30 seconds Rest
