CrossFit
Warmup/Preparation – 15 min
Dynamic Stretch
Skill / Strength – 20 min
Bench Press 5,5,5,5,5
Conditioning – 25 min
For time:
100 Double Unders
90 Lunges
80 Situps
70 KB Swings
60 Pushups
50 Squats
40 Burpees
30 Wall Balls
20 Pullups
10 Ring Dips
Recovery – 5 min
Walk/Jog
Bootcamp
Warmup/Preparation – 15 min
Dynamic Stretch
Skill / Strength – 20 min
Bench Press 5,5,5,5,5
Conditioning – 25 min
For time:
100 Double Unders
90 Lunges
80 Situps
70 KB Swings
60 Pushups
50 Squats
40 Burpees
30 Wall Balls
20 Pullups
10 Ring Dips
Recovery – 5 min
Walk/Jog
Sport
Working in pairs through the whole session, switch exercises when complete:
A) 7 rounds (14 minutes) – EMOM, perform:
-Odd minute = 200m (Men)/150m (women) row -Even minute = 25m handstand walk (40 sec max)
B) Complete 3 rounds for time of:
-200m prowler push (Empty)
-75x double unders
C) 3 rounds:
-10x KB Turkish get up, 5R/5L (24kg/16kg)
-20x Russian twist, 10R/10L (AHAP)
