CrossFit
Strength
Back Squat [Video]
Complete sets of 5-4-3-2-1 reps.
Build up to 90%, and no more, of your 1 rep Back Squat.
Conditioning
AMRAP in 10 Minutes:
• 10 Overhead Squats (#95/65; Scaled = Front Squats)
• 10 Lateral Barbell Burpees
• 10 Calorie Row
Optional Additional Work
Take 6 minutes to practice Handstand Walks or Handstand Push-ups.
Bootcamp
A)
8 minute Partner Conditioning
40 Bike Cals
40 Ski Cals
40 Box Jump Overs
B)
4 rounds with Plate Stack
40 seconds On / 20 seconds Off
Pulsing Lunges
Toe Taps
In/Out Jump Squats
Plank Taps
Side Shuffle
Seated In/Outs
Rest 1 minute between rounds
