Friday

Friday

FRIDAY

BootCamp

1. Core: 3 Rounds
30s Flutter Kicks
30s Knee to Elbow (straight arm plank position)
60s Forearm Plank

2. Conditioning : 10 Rounds
10 Burpees
20 Double Unders/40 Singles
10 Push-Ups
5 Jumping Squats

 

CrossFit

Strength : Push Jerk
2-2-2, then find a 1 rep max

WOD : For Time
15 Squat Snatch 135/95
70 Wall Ball
15 Handstand Push-ups
15 Thruster
30 Situps
20 Walking Lunge
45 KB Swing 53/35
Run 400m holding KB 53/35

S : Power snatch 75/55, Push-Ups, 35/26 no KB on Run
L1: 95/65, Push-Ups, 35/26

Rx+: OH Walking Lunge (bar), 70/53

 

The Program

1. Strength and WOD

2a: 5×3 High Bar Squat, rest 60s
2b: 5×3 Push Press, rest 60s

3. EMOM 10m
5 DB Front Squat 75/55
2-5 Muscle Ups