CrossFit

SKILLZ
Every :75 for 8 Sets, alternating:
– 16 Banded Strict Pull Ups
– 16 Push Ups

Stimulus: Stamina
Rest: As Prescribed

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

WOD
Run 1 mile

Feel: Gas
Pacing: Reach

FRIENDS & FAMILY
2 x 400m

Rest 2:00 between set

Bootcamp

4 Min x 5 Rounds
1 Round
200m Run
10 Wall Ball Shots
5 Ring Rows
Max Sit Ups
1 Min Rest
Score Total Sit Ups

Barbell

Push Ups. Use a band if needed to allow perfect form and fast reps. Athletes who can confidently hit 4 sets of 15 fast reps may add a deficit.