CrossFit
Strength
Deadlift [Video]
Complete 5-4-3-2-1 Reps.
Choose a starting weight and build into a heavy set.
Conditioning
For Time:
30 Dumbbell Sprawl (#35/25)
40 Calorie Row
500m Ski
40 Calorie Bike
30 Dumbbell Sprawl
Bootcamp
A)
Amrap for 16 minutes
3 Burpees
10/7 Bike Cals
3 Burpees
10/7 Ski Cals
3 Burpees
30 Side to Side Ball Slams (medball)
B)
2 rounds of
Amrap for 7 minutes
8 DB Box Step Ups
4 Air Squats
8 DB Push Press
4 Air Squats
8 DB Reverse Lunges(suitcase)
4 Air Squats
8 Renege Rows
~ 2 minute Rest between 7 min Amrap~
