CROSSFIT

METCON
1-10-1
Pull-up
Air Squats

Rest 5 min then

3 Rounds for Time
12/10 Calorie Row
25feet Handstand Walks

Cap for the entire workout is 30 minutes. Scale for Handstand Walks is 2 Box Walk Arounds in an L position.

BOOTCAMP

METCON

For Time:
21-15-9
Wall Balls
Jumping Pull Ups

Rest 3 minutes

45 Wall Balls
45 Jumping Pull Ups

Use a Wall Ball you can do big sets with.

Finisher:

Max Wall Sit
Max Hollow Hold

TRACK

Dymnamic Warm Ups
5 Sets of 500m Runs (400m at 75% + 100m at 95%)
800m Cool Down Jog

BARBELL

Clean and jerk complex

Snatch Ladder