CrossFit
3 Sets (10-15 min)
50" HS Walk or Quadraped Crawl (table top bear crawl)
20 Slow Deadbugs
Rest as needed
AMRAP 15 Minutes
Row 800M
3 Rounds of
3 Wall Walks
15 Ball Slams
CrossFit
20 Minutes to Establish
Front Squat 10 RM
Fitness
9 Min AMRAP
9 Front Squats 65/45#
9 Up Downs
9 Hanging Knee Raises
Rx
CrossFit
Partner WOD
100-80-60-40-20
Cals on Bike or Skiier*
50-40-30-20-10
Synchronized Steps Walking Lunge
CrossFit
Strength
EMOM 8 Min
1) 3-5 Stict Pullups
2) 30 Sec Plank
Fitness
4 Rounds for time
5 Heavy Deadlifts
7 Burpee Jumping Pullups
400M Run
CrossFit
WORKOUT
3 SETS
8 Power Snatch
10 V-Ups or Tuck-Ups
-Rest 1:00-
2 SETS
10 Power Snatch
15 V-Ups or Tuck-Ups
-Rest 1:00-
1 SET
12 Power Snatch
30 V-Ups or Tuck-Ups
CrossFit
10 Minutes
Build Quickly to Heavy 1 Rep Clean and Jerk
Try to get a little heavier than you plan on using for the workout
"The Cali Bear"
Every 30 Sec for 20 Minutes
1 Rep Power Clean and Jerk
CrossFit
Fitness
5 SETS
20/15 Cal Bike/Ski/Row
25 Russian KB Swing 35/26#
20 Box Step-Ups 20"
-Rest 2:00 b/t Sets