CROSSFIT

Cardiovascular Endurance:

4 Rounds:

4 min AMRAP
10 Box Jumps

5 Rig Dips

10 Sit Ups

 

– 2 min Rest between Rounds –

BOOTCAMP

Part 1: Strength

5 Rounds:

12 Bench Press
15 Ring Rows
– 1 min Rest between Rounds –

Weight should be almost to failure at the end of your 12 or 15 reps.

Part 2: Coaches Choice Arm Pump to End Class

BARBELL

Find A Max Hup Power Snatch

Fund A Max Hip Power Clean

TRACK 

Agility Drills. Bring cleats if you have some. It’s OK if you don’t.

AT HOME WOD

1 mile Run

Rest 5 min

1 mile Run