CrossFit
Warmup/Preparation – 10 min
Dynamic Warm-Up
Skill/Strength – 20 min
Bent over row 5,5,5,5,5
*build to a heavy 5 and repeat for 5 sets.
Conditioning – 30 min
Teams of 3 – 30min AMRAP: Meters Rowed
*work on mobility while resting
Recovery – 5 min
Walk/Jog/Row
Bootcamp
Warmup/Preparation – 10 min
Dynamic Warm-Up
Skill/Strength – 20 min
Bent over row 5,5,5,5,5
*build to a heavy 5 and repeat for 5 sets.
Conditioning – 30 min
Teams of 3 – 30min AMRAP: Meters Rowed
*work on mobility while resting
Recovery – 5 min
Walk/Jog/Row
Sport
In CrossFit Sport
1) Warm Up with Class
2) Squat 5@65%, 5@75%, 5+@85%
3) 5 RFT: Run 200m, 12 KB Thrusters (24/16), 16 American Swings. Rest 1:1
