CrossFit
Warmup/Preparation – 15 min
Dynamic Warm-Up
Skill/Strength – 10 min
Review WOD movements
Conditioning – 30 min
Not scored or for time, complete as much as possible, in any order, smallest set of reps can be 10:
50 Knees to Elbows
50 Air Squats
50 Pushups
50 Situps
50 American KB Swings (16/24)
50 Box Jumps
50 Burpees
50 Double Unders
50 Walking Lunges
50 Cal AirDyne
50 Pullups
50 Pushups
Recovery – 5 min
Walk it off…
Bootcamp
Warmup/Preparation – 20 min
Dynamic Warm-Up
Skill/Strength – 10 min
Review WOD movements
Conditioning – 30 min
Not scored or for time, complete as much as possible, in any order, smallest set of reps can be 10:
50 Knees to Elbows
50 Air Squats
50 Pushups
50 Situps
50 American KB Swings (16/24)
50 Box Jumps
50 Burpees
50 Double Unders
50 Walking Lunges
50 Cal AirDyne
50 Pullups
Recovery – 5 min
Walk it off…
Sport
Same as CrossFit
