CrossFit
Strength
Thruster [Video]
Take 10-15 minutes to establish a heavy 1rep Thruster from the rack.
Conditioning
AMRAP in 16 Minutes:
• 7 Dumbbell Thrusters (#35/25)
• 10 Reverse Stationary Lunges (#35/25 DB)
• 7 Dumbbell Push Press (#35/25)
• 10 Toes to Bar
• 50 Double Unders
Bootcamp
A)
4 rounds of
40 seconds On / 20 seconds Off
High Knees
In/Out Squats w/ floor touch
Plank Jacks + Tuck Jumps
Hollow Rocks
Alternating Single Leg/Single Arm Crossing V-ups
B)
6 rounds of
1 minute of Max Rowing
1 minute of Rest
