
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