This IS the Flex Zone

Check out games.crossfit.com to check in on the ladies’ progress through the weekend. People coming be sure to hit me up when you get here!

FRIDAY

BootCamp

1. CORE : 10 min cap

50 Barbell Roll-Outs
– EMOM perform 1 KB complex : 2 Russian + 2 Full Swing + 2 Goblet Squat + 2 Lunges (total)

2. Conditioning : Cap 15 minutes
100 Burpees for Time

S: 50 Burpees
L1: 75 Burpees

CrossFit

Strength : Low Bar Back Squat
5-5-5-5

WOD : “Jerry”
Run 1 Mile
Row 2000m
Run 1 Mile

30 min Cap

S : 800m, 1000m, 800m
L1 : 1000m, 1500m, 1000m

The Program

1. Strength and WOD

2. EMOM 12m
2 TnG Snatch + 2 OHS, heavy

3a: 5×5 Bench Press, heavy, rest :60
3b: 5xME HS Walk distance in 45s, rest :60
3c: 5×3 Front Squat w 5s pause below parallel, rest :60