CrossFit WOD
PERFORMANCE
A.
Five sets of:
Bench Press x 4-6 reps @ 20X1
Rest 2-3 minutes
B.
Three rounds for time of:
400 Meter Run
40/30 Push-Ups
40 Air Squats
CrossFit WOD
FITNESS
A.
Four sets of:
Dumbbell Bench Press x 8-10 reps @ 2011
Rest 45 seconds
Ring Rows x 10-12 reps @ 2111
Rest 45 seconds
Side Plank x 45 seconds each side
Rest 45 seconds
B.
Four rounds for time of:
400 Meter Run
30/20 Push-Ups
20 Air Squats
BootCamp WOD
INTENSITY
A.
Movement Prep (Not for time)
1 Round 250m Row or 300m Run
Then
2 Rounds
5 Inchworm Pushups
5/5 DB Snatch or GTO
5 Scap Pullups + 2 Pull ups (sub Ring Rows)
10 Rocking Hollows
B.
12 Minute AMRAP
500m Row / 400m Run
15 Strict Pullups / Ring Rows
20 Situp and Press
2 Minute Rest
C.
12 Minute AMRAP
10 Alt DB Snatch / GTO
10 Ball Slams
20 Jumping Squats
