New Schedule : Evenings 4-5 Open gym, 5-6, 6-7, 7-8 CrossFit

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Be sure to check TRIIB for the new schedule

 

 

MONDAY

 

BootCamp Sprint

 

1. 1 Minute on, 1 Minute off, 5 Rounds
Hollow Rocks

 

 

2. Conditioning

1 Minute on, 1 Minute off, 2 rounds each movement

Row (distance)
Burpees
Situps
Box Jumps 24/20, full stand

 

 

CrossFit

 

Strength: High Bar Back Squat
5-5-3-3-2-2-2

 

 

WOD : 7m AMRAP
3 Squat Clean 135/95
3 Back Squat
3 Front Squat
12 Bar Facing Burpees

 

S : 65/45
L1: 95/65

 

Rx+: 185/135

 

 

The Program

 

1. Strength and WOD Rx+

 

2a: 4xME Hang Squat Clean 225/155, rest :60
2b: 4xME Bar MU, rest :90

 

3. 50 Pistols AFAP, rest 30s, 50 GHD Situps, rest 30s, 50 Toes to Bar