CrossFit
Conditioning
Part 1
For Time:
100-80-60-40-20 Double Unders
50-40-30-20-10 Sit-ups
10-8-6-4-2 Deadlifts (#225/155 Rx; #275/175 Rx+)
Part 2, In Teams of 3
4 Rounds for Total Time:
• 90 Airdyne Calories (Switch every 15cals)
• Rest 2 Minutes
Bootcamp
AMRAP in 15 Minutes:
1 to 10 Reps:
Plank Pushups
Hatemakers
Russian Twist (R+L=1)
* Run 1 down & back length between each set
If finished before 15 mins, AMRAP at 10 reps without running between.
AMRAP in 15 Minutes:
1 to 10 Reps:
Burpees
Medball cleans
V-ups
* Run 1 down & back length between each set
If finished before 15 mins, AMRAP at 10 reps without running between.
