CrossFit
WARM-UP
Jog 200M
Into…
AMRAP x 3 MINUTES
6/6 Single Leg Glute Bridges
6 Barbell RDLs
6 Alt. Step-Ups
Into…
Jog 200M
STRENGTH
FOR QUALITY*
12/12 - 10/10 - 8/8
Slow KB Goblet Box Step-Up (20)
*Increase weight after every full
set
WORKOUT
2 ROUNDS FOR TIME
Run 800M
30 Deadlifts (225/185)|(185/135)
50 Box Step-Ups (24/20)
FINISHER
3 SETS FOR QUALITY
1:00 Side Plank (R)
:30 Max Alt. V-Ups
1:00 Side Plank (L)
Boot Camp
5 Rounds 1:30 Per Station
:30 Rest Between Stations
Station 1
20 KB Swings into
Max Wall Balls
Station 2
Easy Row
Station 3
20 Wall Balls into
Max KB Swings
Station 4
Easy Row