CrossFit
AMRAP x 35 MINUTES
400m Run
500m Row or Ski or 1K Bike
20 Perfect Push-Ups
30 Sit-Ups
40 Walking Lunges
1:00 Athlete Choice*
*Athlete Choice (can pick
one or mix it up!)...
Hollow Hold or Rocks
Plank Hold or Plank
Shoulder Taps
Deadbugs
Boot Camp
7 ROUNDS
4:00 PER ROUND
1:00 Rest b/t Rounds
AMRAP
8 Box jumps
8 Ring Rows
16 Lunges
Increasing reps each round as follows:
Round 2 - 10/10/20
Round 3 - 12/12/24
Round 4 - 14/14/28
Round 5 - 16/16/32
Round 6 - 18/18/36
Round 7 - 20/20/40