CrossFit
Warmup/Preparation – 20 min
Dynamic Warm-Up
+
Turkish Get Up Empty
+
Turkish Get Up w/ Shoe
Conditioning – 30 min
AMGRAP in 30min:
500m Row
5 Turkish Get Ups (5R/5L)
400m Run
5 Turkish Get Ups (5R/5L)
Recovery – 10 min
Shoulders/Hips
Bootcamp
Warmup/Preparation – 15 min
Dynamic Warm-Up
Skill/Strength – 20 min
Bench Press 3,3,3,3,3
Conditioning – 20 min
500m Row
50 Russian KB Swings
50 Situps
400m Row
40 Russian KB Swings
40 Situps
300m Row
30 Russian KB Swings
30 Situps
Recovery – 5 min
Hams and Glutes
Sport
Rest
