CrossFit
Strength
Filly Press [Video]
Split Stance Bent Over Row [Video]
Dumbbell Curl to Press [Video]
Complete the following:
4 Sets of 4-6 reps of Filly Press
4 Sets of 6-8 reps of Split Stance KB Bent Over Row
2 Sets of 8-10 reps of Dumbbell Curl to Press
Conditioning
2 Rounds of Max Reps Per Exercise:
• 3 Minutes of Rowing Calories
• Rest 1 Minute
• 2 Minutes of Airdyne Calories
• Rest 1 Minute
• 1 Minute of Ski Erg Calories
• Rest 1 Minute
Bootcamp
Tabata: Mt. Climbers
7 min AMRAP
10 Thrusters
10 TTB or Vups
7 min AMRAP
10 DB snatch
10 Box jump overs
7 min AMRAP
10 Sprawls
10 Skaters
*Increase by 10 reps each round
Cashout: Tabata bicycle abs
