CrossFit
Strength
Sumo Deadlift [Video]
Complete 6 sets of 5 Sumo Deadlifts.
Build across all sets.
Conditioning
Teams of 3
Part 1:
150 Double Unders
75 D-Ball Over the Shoulder
150 Double Unders
Rest 5 Minutes
Part 2:
Ski 900 meters
90 Pull-ups
Bootcamp
A)
4 rounds of
40 seconds On / 20 seconds Off
Bench Hop Overs
20 seconds On / 40 seconds Off
Push Ups off the Bench
40 seconds On / 20 seconds Off
In/Out Abs off the Bench
20 seconds On / 40 seconds Off
Dips off the Bench
Right into 3 minute Run
(Length of Turf, repeats)
B)
Amrap for 14 minutes
15/12 Cals
Bike
Row
Ski
*10 Plate Ground to Over Head before each Conditioning exercise.
