CrossFit
Warmup/Preparation – 20 min
Dynamic Warm Up
+
Running Drills
Conditioning – 40 min
For time:
Run 1 Mile
Rest 5min
Run 800m
Rest 3min
Run 800m
Rest 3min
Run 400m
Rest 90sec
Run 400m
Rest 90sec
Run 400m
Recovery – 0 min
Legs, static stretch and gentle roll
Bootcamp
Warmup/Preparation – 20 min
Same as CF
Conditioning – 40 min
Same as CF
Recovery – 0 min
Same as CF
CFNV Barbell - Pound Club
Primary
Front squat – 5×2 building with 2s pause at the bottom
WOD
7min amrap – 5x unbroken front squats from the ground (185/ 125)
Recovery
10-15mins on glutes, quads and hips
