CrossFit
Warmup/Preparation – 20 min
10 minunte Dynamic Warmup
+
3 Rnds: 5x50ft Shuttle, 10 Ring Rows, 20 backwards walking lunges (10+10)
Skill – 10 min
T2B Technique Work
Conditioning – 20 min
AMRAP 18:
18 Calorie Row
15 Box Jump Overs (24/20″)
12 Toes-to-Bar
9 DB Front Squats (50’s/35’s)
Consistency – (20/16″) box, (40/25#) DBs
Mechanics – 12-14″ box, (30/15#)DBs
Accessory – 10 min
Single Arm DB Bent Over Row using a bench 5 x (8+8)
Bootcamp
Warmup/Preparation – 20 min
Same as CF
Skill – 10 min
Same as CF
Conditioning – 30 min
5 Rounds for Time:
18 Calorie Row
15 Box Jump Overs
12 Toes-to-Bar
9 DB Front Squats
Rest 2 min
Accessory – after class if desired
Same as CF
Pound Club
WOD – The Bear Complex – 5 sets of 7x power clean, front squat, push press, back squat, push press
