CrossFit
Strength
Overhead Walking Lunge [Video]
Sled Rope Pulls [Video]
5 Sets of 12 (6R/6L) Single Arm OH Walking Lunges (KB/DB)
5 Sets of 2x30ft Seated Sled Rope Pulls
Choose your weight for both exercises and rest as needed.
Conditioning
AMRAP in 12 Minutes:
• 10 Wall Ball Shots (#30/20)
• 10 Shoulder to Overhead (#115/85)
• 10 Front Squats (#115/85)
Bootcamp
Partner Workout
8 min
P1: 15/12 cal AD
P2: Slamball
x4
With remaining time, AMRAP Slamball.
Rest 1 min
8 min
P1: 12/10 Cal Row
P2: Burpees
x4
with remaining time, AMRAP Burpees.
Rest 1 min
8 min
P1: 15/12 cal AD
P2: 5 Vups + 5 Pushups
x4
with remaining time, AMRAP 5 v-ups + 5 pushup
Rest 1 min
8 min
P1: 12/10 Cal Row
P2: Hatemaker
with remaining time, AMRAP hate makers
