CrossFit
Strength
4 Supersets Of:
• 1-2 Rope Climbs (Scaled: 5 Chin-ups)
• 5 Single Leg Romanian Deadlifts (2 KBs)
• 5 Bench Press
Conditioning
7 Rounds For Time:
• 5 Toes to Bar
• 3 Hang Power Cleans (#185/125)
• 5 Lateral Barbell Burpees
Bootcamp
A)
4 rounds of
30 seconds On / 30 seconds Off
DB Sprawl + Curl & Press
Hollow Rocks
DB Renegade Rows w/ Push Up
(Row + Row + Push Up)
Lateral Hops over the DB’s
B)
4 rounds of
40 seconds On / 20 seconds Off
Bike
Ski
C)
3 rounds of
60 seconds On / 60 seconds Off
MB Plank
Leg Lifts over the MB
