CrossFit
Conditioning
10 Rounds For Time:
• 5 Deadlifts (#225/155)
• 5 Handstand Push-ups (Scaled: Push Press #95/65)
• 35 Double Unders
Strength
Bench Press [Video]
Complete 5 Sets of 7 Reps Bench Press.
Choose weight based on how you feel for the day.
Bootcamp
(8) 3 min WODS
250m row then AMRAP.....
1. Heavy medball/Dball throw overs
2. Spider-Man sprawls
3. Plate squat jumps
4. KBS
5. Plate plank walk up +jack
6. OH lunges with Plate
7. V ups (w/plate)
8. Roll up to plank
*1 min rest between each 3 minutes
Cashout:
1 min Sit ups
1 min Russian twists (plate)
1 min Flutter kicks (plate)
