CrossFit
Strength
Front Squat [Video]
Complete sets of 5-4-3-2-1 reps.
Start at 65%, add 5% to each set and end at 85%.
Conditioning
For Time:
25 Deadlifts (#225/155)
50 Double Unders
25 Calorie Row
20 Deadlifts
50 Double Unders
20 Calorie Row
15 Deadlifts
50 Double Unders
15 Calorie Row
Bootcamp
:45 work/:15 rest
Width Weighted Lunges (DB in each hand)
Gob Squat
Box Jumps
X3
Width bear crawl
Rope slams
DB Push press
X3
In and Out Abs on Box
Weighted Sit ups (DB no arms)
Russian twists (DB)
X3
