CrossFit
Warmup/Preparation – 15 min
Dynamic Warm Up
Strength – 15 min
Zercher Squat 5,5,5,5,5
Conditioning – 25 min
AMRAP in 20min:
“Nate”
2 Muscle Ups
4 Handstand Pushups
8 American Swings (24/32)
-or-
AMRAP in 20min:
4 Ring Dips
8 Single KB Push Press 4+4 (16/24)
16 American Swings (16/24)
Recovery – 5 min
Bicep/Tricep Smash
Bootcamp
Warmup/Preparation – 15 min
Dynamic Warm Up
Strength – 15 min
Zercher Squat 5,5,5,5,5
Conditioning – 25 min
AMRAP in 20min:
4 Ring Dips
8 Single KB Push Press 4+4 (16/24)
16 American Swings (16/24)
Recovery – 5 min
Hams!
Sport
CrossFit
