Thursday, November 29, 2018

CrossFit

Strength
Strict Chin-ups [Video]
Strict Dips [Video]
GHD Sit-ups [Video]

Complete 3 sets of 12 reps per exercise.

Conditioning
For Total Time:
Row 1000 meters
Then 2 Rounds Of:
• 2 Turf Lengths of KB Farmer’s Carry (#70/55)
• 40 Box Jumps (24”/20”)
• 20 Ring Rows

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Bootcamp

4 min AMRAP
150m Ski
20 Bicycle abs

1 min Rest

4 min AMRAP
7/9 Cals AD
7 Push ups or Pull ups

1 min Rest

4 min AMRAP
10 Slamball
20 Mt climbers

2 min Rest

X2