CrossFit / CrossFit Express

Strength: Back Squat
8-8-8-8-8
(5x8)
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Conditioning: 6' AMRAP
60/75 Calorie Row
Max Reps Toes to Bar in Remaining Time
SEND IT

Scaled: knee raises AHAP

Bootcamp

DL
Learn technique
then
3x5
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2-4-6-8-10-12-14....
(TC 9')

Plate GTOH
Sit-ups
Broad Jumps
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Gymnastics/W12 (Re-Test Week)

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

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