MONDAY 2/23/15

CrossFit WOD
DYNAMIC WARM UP
Row/Airbike 3 mins
Mobility
Bodyweight Warm Up

STRENGTH
In 12 Mins work to a Heavy Triple High Bar Back Squat

METCON
In 20 Mins Complete:

4 Rounds:
15 Box Jumps  (M-24”/ W-20”)
10 Back Squats @ 45% of Heavy Triple
400 Meter Run

Then…

(if you finish before 20 minute time is up)

Complete AMRAP Burpees within left over time.

Boot Camp WOD
WOD #1
8 min
Skill Work: Pull Ups

WOD #2:
12 Min Infinity Ladder
4-6-8-10-12, etc (by 2’s)

DB Thrusters
Straight Leg Sit Ups
Russian Twists (1,1,2,2,3,3…)

*5 Pull Ups/10 Jumping Pull Ups b/w every round