Weekend

Weekend

SATURDAY

BootCamp

1. 4 Rounds
35 Flutter Kicks
30s Superman Hold
30s Hollow Hold
20 Plank knee to elbow

2. 15 Minutes
Row 2000m
Run 400m
AMRAP Situps with remaining time

 

CrossFit

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

 

WOD : For time
20 STOH 135/95
20 Box jumps 24/20
20 Pull-ups
20 Double Unders
20 Burpees
Rest 1 minute
20 Burpees
20 Double Unders
20 Pull-Ups
20 Box jumps
20 STOH

 

S: 75/55, Step Ups, Jumping Pullups, 50 Singles
L1: 95/65

Rx+: 165/115, 30/24

 

The Program

1. Strength and WOD

2. For Time
20 Muscle Ups
20 Strict HSPU
20 Power Snatch 165/115
20 Strict HSPU
20 Muscle Ups

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