CrossFit
Warmup/Preparation – 15 min
Dynamic Warm Up
Skill / Strength – 25 min
Rest as needed between sets.
Rx’d work:
4 rounds for quality:
5 to 50ft of handstand walk
10 strict toes to bar
10 plate walks – wall or freestanding
Scaled work:
4 rounds for quality
10 shoulder touches (off box or wall)
10 V-ups
10 plate walk against wall
Conditioning – 15 min
50 Burpee Box Jumps (20/24) for time.
Recovery – 5 min
Banded shoulder stretches on the rig
Bootcamp
Warmup/Preparation – 15 min
Dynamic Warm Up
Skill / Strength – 10 min
Handstand Hold x5
Conditioning – 30 min
AMRAP in 30min:
800m Run
30 Burpee Box Jumps
1000m Row
30 Burpee Box Jumps
Recovery – 5 min
Banded shoulder stretches on the rig
Sport
In CrossFit
