CrossFit

SKILLZ
EMOM 10 Minutes, alternating movements:
– 10 Banded Strict Pull Ups
– 10 Push Ups

Pull Ups: Use a band that allows for FAST reps. Athletes may start with a lighter band and increase band thickness as needed.

Push Ups. Use a band if needed to allow perfect form and fast reps. Athletes who can confidently hit 5 sets of 10 fast reps should add a deficit.

Stimulus: Stamina
Rest: As Prescribed

WOD
AMRAP 13 Minutes
12/10 Calorie C2 Machine
50′ Farmers Carry (athletes may pick their own weight/strategy)

Score is pounds moved (weight used multiplied by number of rounds)

Feel: Cardio
Pacing: Sustain

Bootcamp

Every 3 Min For 6 Rounds
10 Double Dumbbell Squats
15 Feet Double Dumbbell Lunges
5 Devils Press
15 Feet Double Dumbbell Lunges

Barbell

Overhead Squat + Push Press

4 sets of 5 ohs, building in weight throughout

6×5 behind the neck push press building in weight