CrossFit
Strength
Back Squat [Video]
Take 20 minutes to find a heavy 1rep Back Squat.
Conditioning
”Weight Vest Wednesday”
For Time:
120 Air Squats
20 Strict Pull-ups
80 Step-ups (24”/20”)
20 Strict Pull-ups
40 Calorie Row
Bootcamp
A) 8mins total BIKE
10sec sprint/50 secs recovery
*2 min rest
B) 5rounds (20min)
40sec on/20secs off
High knees
4 runner taps + 1 hatemaker (stay on same leg then switch)
Burpee + elbow plank
Skaters with floor touch
*2 min rest
2 rounds:
10 DB curl (palms out)
10 DB skull crushers
10 DB reverse fly
