CrossFit
Warmup/Preparation – 15 min
5 min Dynamic Stretch
+
3 Rounds:
20 Straight Leg Swings
1 Length Skipping High Knees
20 Jumping Jacks
1 Length Butt Kicks
Strength – 15 min
Strict or Weighted Pull-ups
5 Sets of 3
Conditioning – 20 min
“The Beep Test”
Recovery – 10 min
Light Row/Walk, Static Stretching
Olympic Lifting
Warmup/Preparation – 10 min
Dynamic Stretch
+
Empty Bar Warm Up
Skill/Strength – 20 min
Clean Pull Complex, Complete 7 Rounds, Pause between rounds and add weight if your ability will allow it.
1 High Hang Clean with Shrug
1 Mid Hang Clean with High Pull
1 Clean
Skill/Strength – 20 min
Clean and Jerk x3 x5
Recovery – 10 min
Mobility
Bootcamp
Warmup/Preparation – 20 min
Same as CF
Skill/Strength – 15 min
Same as CF
Conditioning – 15 min
Same as CF
Recovery – 10 min
Same as CF
