CrossFit
Strength
Back Squat [Video]
Every minute for 8 minutes complete:
3 Speed Back Squats @65-75% of your 1rep.
Conditioning
AMRAP in 18 minutes with a vest:
• Run 200 meters
• 7 Thrusters (#75/55)
• Run 200 meters
• 7 Burpee Pull-ups
Bootcamp
A)
Partner Battlerope for 12 minutes
P:1
20 seconds of Single Leg Knee Crunch
20 seconds of Jumping In and Outs
20 seconds of Side to Side Waves
** these are performed off a 45lb plate
P2: Bikes
B)
4 rounds of
Every 2 minutes perform an Amrap of the following movements
10 Alternating Single Arm Sprawls
10 Jumping Jack Pogo Jump
10 CrossbodyAmp Mountain Climbers (R+L=1)
10 Cross Jacks
Rest 1 minute between rounds
C)
For time
400m Row
300m Ski Erg
400m Row
