CrossFit
Warmup/Preparation – 20 min
Dynamic Stretch
+
40 Banded Good Mornings
30 Air Squats
20 Russian Swings (heavy)
10 Walking Lunges (10R/10L)
Strength – 60 min
CrossFit Total
1 RM Back Squat
1 RM Shoulder Press
1 RM Deadlift
Recovery – 10 min
Shoulders, Quads, Hips, Hams
Bootcamp
Warmup/Preparation – 15 min
Dynamic Stretch
Skill/Strength – 15 min
Turkish Get Ups
5,3,1
Conditioning – 25 min
For time:
100m Farmer Carry (16/24)
200m Run
100m Farmer Carry
Rest 1min
100m Walking Lunge
200m Run
100m Walking Lunge
Rest 1min
100m Waiter Walk
200m Run
100m Waiter Walk
Recovery – 5 min
Walk/Jog
Sport
CrossFit Total
