Wednesday, March 9 2016.

Wednesday, March 9 2016.

 

CROSSFIT:

 

STRENGTH - Sumo Deadlift

5-5-5-5-5 *Increase weight every work set.

 

 

WOD - AMRAP 4 x3 *

12 Deadlifts 155/105

8 Burpee Box Jump Overs 24/20

 

*Rest 2min. between rounds.

Start where you left off after each rest period.

Final score is total # of reps.

 

 

 

 

BOOT CAMP:

Day 2.

 

WARMUP -

Group Stretch

 

SKILL -

Burpee

Back Squat *

Front Squat *

AbMat Situp

 

*Empty bar / PVC.

 

 

WOD -

AMRAP 5

5 Air Squats

7 Burpees

9 AbMat Situps

 

-----4min. Rest (Accumulate 2min. total time of squat hold)-----

 

Then, AMRAP 5

5 Air Squats

7 Burpees

9 AbMat Situps