03-03-2020

michael@crossf…
Tuesday, March 3, 2020 - 00:49

CrossFit

Happy Birthday Ashley!

AMRAP 32 MINUTES
♣️ SYNCHRO BURPEES, NO JUMP
♠️ BOX JUMPS
♥️ PARTNER MEDBALL SIT UPS
♦️ THRUSTERS 75/55
? 32 CALORIES ON BIKE ERG/ ASSAULT (EACH DOES 32 AT THE SAME TIME)

ALL FACE CARDS AND ACES ARE 12 REPS

AT THE END OF 32 MINS:
32 LEG THROW DOWNS EACH

Boot Camp

5 ROUNDS
1:30 STATIONS
:30 Rest b/t Stations
No Rest b/t Rounds

STATION 1
:30 Plank Hold
1:00 Plank Rotations*
*Push-up Plank to Elbow
Plank and repeat!

STATION 2
:30 Squat Hold
1:00 Squat Jumps

STATION 3
:30 Hollow Hold
1:00 Sit-Ups

STATION 4
:30 Superman Hold
1:00 Burpees