CrossFit / CrossFit Express

Strength/Skill:
Coach's Choice
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Conditioning: For Time (TC: 20')
60 Burpee Box Jumps
64/80 Calorie Row
100 Wall Balls

Extra
3x20 Single Arm Kettlebell Row
(10 reps per arm)
As Heavy As Possible with Perfect Form

Scaled: 51cm - 3/6kg
Rx: 51/61cm - 6/9kg

Bootcamp

Front Squat (Barbell)

4x5 @ moderate weight
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In teams of 2 (TC 10')
Row 2k

while work on

44 DB Reverse Lunges (DB in any position)
55 DB Snatch
66 DB Push press

* remaining time both Plank
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Gymnastics/W13

Build a strong foundation/base C1
> static and strict work only
> master the basics
> mix of Pulling and Pushing Strength

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