CrossFit
Strength
Front Squat [Video]
Complete 5 sets of 3 Front Squats.
Keep it light across all sets.
Do not exceed #185/125.
Conditioning
For Time:
35 Double Unders
15 Thrusters (#95/65)
35 Double Unders
30 Wall Ball Shots (#20/14)
35 Double Unders
45 Air Squats
35 Double Unders
Bootcamp
A)
4 rounds of
35 seconds On / 25 seconds Off
Chest Press Jacks
Overhead High Knees
Explosive Star Jacks
Plank Hops
B)
Partner Battle Rope/Wallball for 10 minutes
35 seconds On / 25 seconds Off
P1: Battle Rope Jumping Jacks
P2: Wallball
*switch at the top of every minute
C)
Partner Sled Push / Turf Runs
3 minutes of Sled Pushes
*partners switch after every down / back the length of turf
3 minutes of Turf Runs
*partners switch after every down / back the length of
3 minutes of Sled Pushes
3 minutes of Turf Runs
**no rest between 3 minute segments.
Continuous clock.
