TUESDAY WOD June 12, 2018

CrossFit WOD
PERFORMANCE

A.
Five sets of:
Bench Press x 2-4 reps @ 20X1
Rest 90 seconds
Barbell Roll-Outs x 6-8 reps @ 3020
Rest 90 seconds

B.
Three rounds for time of:
400 Meter Run
20 Toes to Bar
20 Ring Dips

CrossFit WOD
FITNESS

A.
Four sets of:
Dumbbell Press x 6-8 reps @ 2110
Rest 45 seconds
Single-Leg Hip Bridge x 6-8 reps each leg @ 3011
Rest 45 seconds
Bottom’s Up Kettlebell Carry x 100′ each arm
Rest 45 seconds

B.
Three rounds for time of:
400 Meter Run
30 V-Ups or 20 Hanging Knee Raises
20 Stationary Dips

BootCamp WOD
INTENSITY

A.
12 EMOM
MIN 1: 12-15 Sit-Ups
MIN 2: 6-8 DB reverse lunge DB in R hand
MIN 3: 6-8 DB rev lunge DB in L hand
MIN 4:  30-40 sec low plank

B.
12 AMRAP
8 Burpees over DB
10 Alternating DB GTO
12 Jumping Air Squats

C.
Tabata
AD Pro Bike Using Pedals Only (No Arms)
Row