CrossFit
Part 1 - 8 Min EMOM
O) 6 Renegad Rows (1 Pushup+ Row Left+ Row Right)
E) :20 Hollow Hold + :20 Hollow Hang
Part 2 - Fitness
AMRAP 20 Min
5 Strict Slow Tempo Ring Rows
10 Hand Release Pushups
15 Cal Bike/Ski/Row
Part 2 - Rx
AMRAP 20 Min
5 Strict Pullups
10 Hand Release Pushups
15 Cal Bike/Ski/Row
Part 2 - Rx+
AMRAP 20 Min
5 Strict Pullups
10 Hand Release Pushups
15 Cal Bike/Ski/Row
Part 2 - Masters
AMRAP 20 Min
5 Strict Ring Rows or Pullups
10 Hand Release Pushups
15 Cal Bike/Ski/Row
Boot Camp
5 ROUNDS
1:30 STATIONS
:30 Rest b/t Stations
No Rest b/t Rounds
STATION 1
1:00 Max Air Squat
:30 Max Sit-ups
STATION 2
1:00 Max KB Swing
:30 Max Flutter Kicks
STATION 3
1:00 Max Cal Row
:30 Max Sit-ups
STATION 4
1:00 Max DB Push Press
:30 Max Flutter Kicks