CrossFit
Strength
Dumbbell Rear Split Squats [Video]
Complete 6 sets of Split Squats with the following reps:
7 reps (each leg), 7 reps, 7 reps, 4 reps, 3 reps, 3 reps.
Conditioning
For Time, With a Weight Vest (#20/14):
100 Step-ups
40 Strict Pull-ups
* Every 2 minutes perform 5 Burpees. Scaled: DBs for the Step-ups (#25/15).
Bootcamp
1 min KBS
1 min Sit up
2 min Row
1 min Rest
X3
1 min Burpees
1 min Gob Squat
2 min Run
1 min Rest
X3
Cashout:
2 Rounds (chest and back)
10 DB Rows (both arms same time)
10 Two count push ups on DB’s
10 DB single arm row (each side)
10 Weighted plank push ups
