CrossFit
WARM-UP
3 SETS (5:00 CAP)
20 Single Unders
5 Slow V-Ups or Tuck-Ups
20 Single Unders
5 Slow Barbell RDL
WORKOUT
FOR TIME*
100 Double Unders
50/40 Cal Row
100 Double Unders
50 Toes to Bar
100 Double Unders
50 Burpees
*Every 2:00 beginning at 0:00,
complete 3 TNG Deadlifts (AHAP)
FINISHER
FOR QUALITY
Accumulate 3:00 in Weighted
Plank (45/35)|(35/15)
*Every time you break, 30
Bodyweight Russian Twists.
Boot Camp
2 Rounds
5 Min Per Station
1 Min Rest between stations
Station 1
10 Wall Balls
20 Russian Twists
Station 2
500M Row
Rst 1 min
Max Meters in remaining time
Station 3
20 WB Lunges
20 Bicycle Crunches
CrossFit Zoom
In lue of the live class here is a great video with Coach Arielle from NCFIT. You can Follow along with it.