CrossFit
Warmup/Preparation – 10 min
Dynamic Warm-Up
Skill/Strength – 10 min
Weighted Pullup 5,3,2,1,1
Conditioning – 35 min
*30 minute time cap
Mechanics
30 Rounds for Time:
5 Burpees
1 Strict Pullup (As little assistance possible)
Consistency
30 Rounds for Time:
5 Burpees
1 Muscleup progression (feet on floor strict)
Intensity
30 Rounds for Time:
5 Burpees
1 Muscleup
Recovery – 5 min
Shoulders
Bootcamp
Warmup/Preparation – 15 min
Dynamic Warm-Up
Skill/Strength – 15 min
Weighted Pullup (or progressions)
3,3,3,3,3
Conditioning – 25 min
AMRAP in 20 min:
15 CAL Row
10 Burpees
5 Ring Rows
Recovery – 10 min
Shoulders / Hips