Tuesday, May 7, 2019

CrossFit

Strength
Deadlift [Video]
Bench Press [Video]
Back Squat [Video]

Complete 4 Supersets Of:
• 5 Deadlifts
• 5 Bench Press 
• 5 Back Squats

* Start at 60% of your 1reps and build as you go.

Conditioning 
For Time:
50 Kettlebell Swings (#55/35)
400m Run
30 Airdyne Calories
20 Ski Erg Calories

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Bootcamp

A)
Amrap for 20 minutes of
100 Single Unders (50 DU)
50 Wallball shots
100 Single Unders
40 Ring Rows
100 Single Unders
30 Bench Dips
100 Single Unders
20 Ski Erg Cals

Rest 5 minutes

B)
5 rounds for time (15 minute Cap)
200m Run (Bike is its raining)
15 Sit Up/Plate Reach
15 Russian Kettlebell Swings
200m Row