CrossFit
Conditioning
Part 1
EMOM for 12 Minutes:
• Minute 1: 10 Pull-ups or 4 Muscle-ups
• Minute 2: 35 Double Unders
Part 2
4 Rounds For Time:
• Row 400 meters
• 25 Sit-ups
• Run 400 meters
Optional Additional Work
3-5 Sets Not For Time:
• 10 GHD Sit-ups
• 5 ATYT Crossover Symmetry
• 10 Hollow Rocks
Bootcamp
4 Rounds of:
7 minutes:
200 m run
Max: Weighted step ups
At 3:30 min
200 m run
Max: Man makers
1 min rest between rounds
