Crossfit
SKILL

1:00 Shoulder Taps from High Plank
Rest 1:00
:30 Handstand Hold
Rest 1:00
1:00 of Shoulder Taps from HS Hold
Rest 1:00
1:30 of Freestanding HS Practice
The purpose of the freestanding HS practice
is to further familiarize athletes with finding
their balance upside down.

METCON

Every 3 Minutes for 18 Minutes
300m Run
into
AMRAP in remaining time
7 Deadlifts 135/95lbs
25′ HS Walk
Pick up where you left off every time you get
back to the AMRAP. One score of
rounds+reps.

BOOTCAMP
25 Min AMRAP
200 M Run
15 Air Squats
10 Dumbbell Snatches
1 Min Rest


BARBELL
BACK SQUATS
2×3 @ 80
2×2 @ 85
1×1 @ 90
1×1 @ 95