CrossFit
Warmup/Preparation – 20 min
Dynamic Warm-Up
+
Burgener Warm Up
Skill/Strength – 15 min
Snatch Balance 1,1,1,1,1,1,1
Conditioning – 15 min
EMOM for 12min:
Even Min – 1 Squat Snatch + 3 Overhead Squats
Odd Min – 7 Toes to Bar
Recovery – 10 min min
Walk/Jog + Shoulder Stretches on the Rig
Bootcamp
Warmup/Preparation – 15 min
Dynamic Warm-up
Skill/Strength – 20 min
Bench Press 1,1,1,1,1,1,1
Conditioning – 20 min
5 Rounds:
50ft Prowler Push High Handles
50ft Prowler Push Low Handles
Men 110lbs
Women 50lbs
Recovery – 5 min
Walk/Jog + Hamstrings!
Sport
Sport
