CrossFit

Strength
Half Kneeling Filly Press [Video]
Chin-up [Video]

Complete 5 Supersets Of:
• 5 Filly Press
• 5 Chin-ups
• Sled Pull, Turf Width Down & Back

Choose your own weight based on how you feel for the day.

Conditioning
AMRAP in 7 Minutes:
• 10 Airdyne or Ski Calories
• 25 Double Unders
• 10 Russian Kettlebell Swings (#55/35)

Rest 3 Minutes

AMRAP in 7 Minutes:
• 10 Airdyne or Ski Calories
• 25 Double Unders
• 10 Dumbbell Push Press (#35/25)

Bootcamp

A)
20 minutes w/partner and med ball
50 side toss to wall
40 wall balls
30 slam ball sprawls
20 sit ups to wall
10 OH lunges (rt+lf=1)

B)
3 rounds @2 mins each
MAX Ski