CrossFit / CrossFit Express

Strength: Front Rack Lunge Steps
10-10-10-10-10
(5x10)
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Conditioning: For Time (TC: 10')
30 Toes to Bar
30 Overhead Squats
30 Toes to Bar

Scaled: knee raises AHAP - 20/30kg
Rx: 30/43kg

Bootcamp

6' AMRAP
Row / Shuttle run

2' Rest

6x 45"/15"
Push ups
KB Front squats
Bicycle crunches

2' Rest

6' AMRAP
Shuttle run / Row max distance

2' Rest

6x 45"/15"
Push ups
KB Front squats
Bicycle crunches

* Half start with cardio, half with strength.
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Weightlifting

Clean + Jerk Week 1
-> focus on consistency, efficiency @ moderate weights

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