CrossFit
Strength
Complete 4 Supersets Of:
Half Kneeling Landmine Press x 5 per arm
Banded Standing Tricep Extension x 8-10
Banded Standing Lat Pulldown x 8-10
Conditioning
For Time:
100 Sit-ups
80 Ball Slams
60 Bike Calories
400m Ski Erg
20 Pull-ups
Bootcamp
A)
AMRAP for 7 minutes
10 Heavy Ball Slams
20 Walking Lunges w/ the Slam Ball
30 single unders or double unders
~Rest 2 min ~
AMRAP for 7 minutes
10/8 Sprawl to Box Jumps
10/8 Box Dips
10/8 Ski Cals
18
~Rest 2 min ~
AMRAP for 7 minutes
30 Single Unders or Double Unders
20 KB swings
10 KB sumo deadlift high pull
B)
3 rounds of :40on/:20off
Russian twists w/ the Slam Ball
Flutter kicks w/ Slam Ball held above chest
Plank Taps w/ the Slam Ball
