CrossFit
WARM-UP
ON A 5:00 RUNNING CLOCK…
100m Jog
30 Jumping Jacks
30 Mountain Climbers
30 Butt Kickers
30 High Knees
30 Shoulder Taps
SKILL
3 SETS ON A 10:00 CLOCK...
5/5 DB Windmill (Moderate-Heavy)
1:00 L-Sit*
-Rest as Needed b/t Sets-
*For the L-Sit, accumulate as much
time in the position during the
1:00.
WORKOUT
EVERY 3:00 x 10 SETS
200m Run
20 Wall Balls (20/14)
20 Sit-Ups
(Score is Slowest Time)
OPTIONAL FINISHER
3-4 SETS FOR QUALITY
20 Wall Ball Lunge w/ Twist*
10 Slow Slam Ball V-Up**
*Lunge w/ arms extended and
twist.
**From a hollow body, WB held in
hands, meet the feet.
-Rest as Needed b/t Sets-
Boot Camp
3 Rounds
3 Min Per stations
1 min rest between rounds
Station 1
1:00 DB Thrusters
1:00 Situps
1:00 Walking LUnges
Station 2
Max Plank
Station 3
1 Min Sprint on Bike/Rower
1 Min Recovery Pace
1 MIn Sprint on Bike/Rower