CrossFit WOD
PERFORMANCE + FITNESS
Workout of the Day
A.
3 sets of:
Weighted Pull-Ups x 2-3 reps
Rest 30 seconds
Strict Pull-Ups x Max reps
Rest 3 minutes
B.
4 sets for max calories/reps of:
60 seconds of Assault Bike for Calories
Rest 60 seconds
60 seconds of Rowing for Calories
Rest 60 seconds
60 seconds of Burpee Box Jump-Overs (24″/20″)
Rest 60 seconds
(*stagger rest/work/heat times for assault bikes as needed in order to accommodate everyone)
Boot Camp WOD
INTENSITY
A.
6 Min AMRAP
5 Tire Flips
10 Push Ups
-1 Min Rest-
B.
6 Min AMRAP
5 Heavy Seated DB Press
10 Box Jumps
-1 Min Rest-
C.
6 Min AMRAP
10 (5/5) KB CNJ or GTO
10 KB Russian Swings
-1 Min Rest-
D.
6 Min AMRAP
5 Dive Bombers
20 (10/10) Russian Twists
