CrossFit
Strength
Filly Press [Video]
Single Leg Cross Body Deadlift [Video]
Crossover Symmetry - ATYT [Video]
Strict Chin-up [Video]
4 Sets of the Following:
• Filly Press x 5 per arm
• Dumbbell Single Leg Cross Body Deadlift x 5 per leg
• Crossover Symmetry - ATYT x 3
• Strict Chin-ups x 5 reps
Conditioning
AMRAP in 12 Minutes:
• Run 200 meters
• 21 Russian Kettlebell Swings (#55/35 Rx; #70/55 Rx+)
• 15 Burpee Box Jump Overs (24”/20” Rx; 30”/24” Rx+)
• 9 Toes to Bar (5 Bar Muscle-ups for Rx+)
Bootcamp
A) 10 mins cap
50/40/30/20/10 - situps
50 single unders between each set
*time remaining- cont on 10 sit ups/50 single unders
*2 min rest
B)10 mins x 20secs on/10 sec off
Jump squats with rotation
Bear pushups (with kick-optional)
Alt Foward + Reverse lunges
Jumping jack double knee tuck
*2 min rest
C) 2 rnds x10 reps
DB situp +OH reach
DB bench press
DB russian twist
Banded tricep pull down
