CrossFit WOD
PERFORMANCE
A.
Three sets of:
Bulgarian Split Squats x 4-6 reps each leg @ 30X1
Rest 90 seconds
Tempo Ring Dips x Max Reps @ 1111
Rest 90 seconds
B.
Four rounds for time of:
5 Front Squats (185/135 lbs or 65-70% of 1RM – taken from floor)
10 Pull-Ups
15 Calories of Assault Bike (or Rowing)
CrossFit WOD
FITNESS
A.
Three sets of:
Bulgarian Split Squats x 6-8 reps @ 30X1
Rest 45 seconds
Close-Grip Push-Ups x 8-10 reps @ 2011
Rest 45 seconds
Side Planks x 30-45 seconds each side
Rest 45 seconds
B.
Four rounds for time of:
5 Strict Pull-Ups
10 Dumbbell Thrusters
15 Calories of Assault Bike (or Rowing)
BootCamp WOD
INTENSITY
A.
15 Minute EMOM
1) 5 Tempo Ring Rows
(3 sec Up, 2 sec Hold, 1 sec Down)
2) 15 Situp and Press
3) 10 Lateral Box Jump Overs
B.
12 Minute AMRAP
5 Inchworm Pushups
250m Run
10 DB Thrusters
