CrossFit
Strength
Complete 4 Supersets Of:
• 1-2 Rope Climbs (Scaled: 5-8 Strict Pull-ups, banded as needed)
• 5-8 Ring Push-ups
• 5-8 Dumbbell Bulgarian Split Squats (Each leg)
Conditioning
AMRAP in 12 Minutes
• 12/10 Airyne Calories
• 8 Burpees to Target
• 4 Toes to Bar
Bootcamp
A)
Amrap for 18 minutes
50 Single Unders
40 Walking Lunges
30 V UPS
20 Battle Rope Power Slams
B)
5 rounds of
In 2 minutes complete
7 Burpees then Bike with time remaining
Rest 1 minute between rounds
