CrossFit
Warmup/Preparation – 15 min
5 minute Dynamic Warm-up
400m Run + 10 Inchworms, 20 Air Squats, 40 Jumping Jacks
Conditioning – 35 min
“Filthy 50”
50 Box Jumps
50 Jumping Pull-ups
50 Kettlebell Swings (16/12kg)
50 Walking Lunges
50 Knees 2 Elbows
50 Push Press (45/35)
50 Banded Mornings (green/blue)
50 Wallballs (20/14#)
50 Burpees
50 Double-unders
Recovery – 10 min
Couch Stretch 2min/side
Banded Lat Stretch 2min/side
Bootcamp
Warmup/Preparation – 20 min
Same as CF
Conditioning – 35 min
5 Rounds For Time:
10 Box Jumps
10 Jumping Pull-ups
10 Kettlebell Swings (16/12kg)
10 Walking Lunges
10 Knees 2 Elbows
10 Push Press (45/35)
10 Banded Mornings (green/blue)
10 Wallballs (20/14#)
10 Burpees
10 Double-unders
Recovery – 5 min
Same as CF
CFNV Barbell - Pound Club
Accessory – Max height box jump
Primary – Front squat 5×1 paused
WOD – 12min AMRAP 3 Front squats, 6 Push press, 12 thrusters (95/65)
