CrossFit WOD
PERFORMANCE
A.
Five sets of:
Back Squat x 3-5 reps @ 30X1
Rest 90 seconds
Dumbbell External Rotation x 10-12 reps each @ 2110
Rest 90 seconds
B.
Three rounds for time of:
20 Calories of Rowing
30 Wall Ball Shots (20/14 lbs)
CrossFit WOD
FITNESS
A.
Three sets of:
Back Squat x 8-10 reps @ 30X1
Rest 60 seconds
Dumbbell External Rotations x 10-12 reps each arm @ 2110
Rest 60 seconds
Ring Rows x 8-10 reps @ 2111
Rest 60 seconds
B.
Three rounds for time of:
20 Calories of Rowing
30 Wall Ball Shots
BootCamp WOD
INTENSITY
A.
9 MIN AMRAP
8 PUSH UPS
12 AIR SQUATS
300M ROW
– 2 Min Rest –
B.
9 MIN AMRAP
6 FEET ON BOX INVERTED PRESS
9 HANGING KNEES TO CHEST
300M ROW
– 2 Min Rest –
C.
9 MIN AMRAP
5 STRICT PULL UPS (Ring Rows)
8 WALLBALLS
300M ROW
