CrossFit
Extended Warmup
50 Foot Bear Crawl - Table top position (Low Hips and back Parallel to Floor)
5 Up/Downs - with 2 Sec Pause in Plank
Fitness
5 Sets for time
20 Slam Balls
20 DB Suitecase Lunges
20/15 Cals
Rest 2 Min between Sets
On sets 2 and 4 Perform 30 Reps of Slam Balls and Lunges (no change to cals)
Rx
5 Sets for time
20 Slam Balls
20 DB Suitcase Lunges 30/20
20/15 Cals
Rest 2 Min between Sets
On sets 2 and 4 Perform 30 Reps of Slam Balls and Lunges (no change to cals)
Rx+
5 Sets for time
20 Slam Balls
20 DB Suitcase Lunges 40/30
20/15 Cals
Rest 2 Min between Sets
On sets 2 and 4 Perform 30 Reps of Slam Balls and Lunges (no change to cals)
Masters
5 Sets for time
20 Slam Balls
20 DB Suitcase Lunges 20/15#
20/15 Cals
Rest 2 Min between Sets
On sets 2 and 4 Perform 30 Reps of Slam Balls and Lunges (no change to cals)
Boot Camp
2 ROUND
5:00 STATIONS
1:00 Rest b/t Stations
STATION 1
AMRAP
5 Push-Ups
10 Air Squats
15 Sit-Ups
STATION 2
EMOM
6 Burpees + 6 Ring Rows
STATION 3
AMRAP
15 Sit-Ups
10 Air Squats
5 Push-Ups