CrossFit
Warmup/Preparation – 15 min
Dynamic Warm-Up
Skill/Strength – 20 min
Front Squat 3,3,3,3,3
Conditioning – 20 min
For time:
200m RUn
33 Wall Balls
200m Run
27 Wall Balls
200m Run
21 Wall Balls
200m Run
15 Wall Balls
200m Run
9 Wall Balls
200m RUn
Mechanics: 8/10 & 14/16
Consistency/Intensity: 14/20
Recovery – 10 min
Hips/Quads
Bootcamp
Warmup/Preparation – 15 min
Dynamic Warm-Up
Skill/Strength – 20 min
Front Squat 3,3,3,3,3
Conditioning – 20 min
For time:
200m RUn
33 Wall Balls
200m Run
27 Wall Balls
200m Run
21 Wall Balls
200m Run
15 Wall Balls
200m Run
9 Wall Balls
200m RUn
Recovery – 5 min
Hips/Quads
Sport
In CrossFit Sport
1) Dynamic Warm Up
2) Squat: 5@75%, 3@85%, 1+@95% *** Between each set, including warm-ups perform 5 Strict Pullups, add weight as much as comfortable, but no max sets.
3) 33-27-21-15-9 For Time: Cal Row, Wall Balls (30/20)
