Strength/Skill
EMOM x 10 MINUTES
3 Back Squats (moderate-heavy)
*Build in weight for first 5 minutes, then hold across for the remaining 5 minutes
Workout
3 ROUNDS FOR TIME
30 Wall Ball (20/14)
30/25 Cal Bike
30 Box Jumps (24/20)
OPEN GYM 10AM to Noon
Suggested WOD
Workout
PARTNER WORKOUT
Teams of 2…
AMRAP x 20 MINUTES
8 Pull-ups
8 Burpee Over Bar
8 Push Press (95/65)|(65/45)
*Partner 1 completes AMRAP while Partner 2 runs 400m. Once completing the run, partners switch roles. Score is total number of full rounds of the AMRAP.
Cool Down
8:00 Flow Stretching & Recovery
8AM Bootcamp
9AM CrossFit
EMOM x 30 MINUTES*
Min 1 — DB Lunges (farmer hold)
Min 2 — 20m Shuttle Sprints
Min 3 — Sit to Stand
Min 4 — Kettlebell Swing
Min 5 — Hollow Rock
*Work :45 / Rest :15
**On DB/KB movements, athlete can choose heavy or light weight based on whether they need work on strength or conditioning.
Strength/Skill
BUILD TO…
3RM Deadlift
Workout
CHRISTINE
3 ROUNDS FOR TIME
500m Row
12 Deadlifts (Bodyweight)*
21 Box Jumps (20″)
*BW DL should be considered relatively light and done unbroken.
Cool Down
5:00 Banded Hamstring Stretch
Workout
AMRAP x 15 MINUTES
200m Run
10 Hang Power Cleans (155/105)|(135/95)
10 Back Squats (155/105)|(135/95) yes, its from the ground 😏
Finisher
NOT FOR TIME
30 Barbell Roll-Outs*
*Slow and controlled, break up into as many sets as needed.
