CrossFit
Warmup/Preparation – 15 min
Dynamic Stretch
Skill/Strength – 20 min
Fitness
Press 5,5,5,5,5
Sport
Wendler Press 5s
*ADD 10lbs to your 90% and then do the following:
Squat 65%x5, 75%x5, 85%x5+
Conditioning – 25 min
Complete as many rounds as possible in 20 minutes of:
20 Cal Row
10 Burpees over bar
5 Thrusters
Sport (125/185)
Fitness (75/115)
Recovery – 5 min
Everything! 😉
Bootcamp
Warmup/Preparation – 15 min
Dynamic Stretch
Skill / Strength – 20 min
Review Front Squat
Review Push Press
+
Thruster 3,3,3
Conditioning – 25 min min
Complete as many rounds as possible in 20 minutes of:
20 Cal Row
10 Burpees over bar
5 Thrusters
Recovery – 10 min
Everything
Sport
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