Monday, April 9, 2018

CrossFit

Strength
Turkish Get-ups [Video]
Sled Rope Pulls [Video]

5 Sets of 6 Turkish Get-ups (3R/3L)
5 Sets of 30ft Kneeling Sled Rope Pulls
Choose your weight for both exercises and rest as needed.

Conditioning
15-12-9 Reps For Time:
• Dumbbell Thrusters (#35/25)
• Lateral Dumbbell Burpees
• Calorie Row

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Bootcamp

6 min AMRAP
3 slamball
3 sprawl
* increase by 3 each round

6 min AMRAP
3 Goblet Squat
3 Plank Jacks
* increase by 3 each round

6 min AMRAP
3 KBS
3 Russian Twist (R+L = 1)
* increase by 3 each round

6 min AMRAP
3 Jumping Lunges
3 v-ups
* increase by 3 each round

Cash Out:
Tabata Bodysaw