CrossFit
Partner Conditioning
For Total Time:
Run 1200 meters
Rest 2 Minutes
14 Rounds Of:
• 7 Push-ups
• 7 Deadlifts (#225/155)
• 7 Airdyne Calories
Rest 2 Minutes
Run 1200 meters
* Alternate every 200m on the runs; alternate rounds in between.
Midline & Recovery Work
5 Sets Not For Time:
• 10 GHD Sit-ups
• 30 Second Side Plank (Each side)
• 30 Second IT Band roll out (Each side)
• 30 Second Calf Roll Out (Each side)
Bootcamp
With a 30 Minute Time Cap:
50-40-30-20-10 Push-ups
10-20-30-40-50 Dumbbell Front squats
* 10 Burpee Box Jump Overs in between each round.
* If finished early (Nighthawk), Run 400m, then AMRAP:
20 Single Leg V-ups
30 Seconds Side Plank
30 Seconds Side Plank
30 Seconds Rest
CASHOUT: 100 Partner Weighted Sit-ups
