CrossFit / CrossFit Express

Strength
Back Squat 5x3

Scaled: ramp up
Rx: @ 80%
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Conditioning
AMRAP 12 Minutes
Run 200m
15 Push Ups
15 Sumo DLHP

Scaled: knee - 15/20kg
Rx: 20/35kg

Extra
For Time (TC: 10')
30 Ring Muscle Ups
EMOM including 0:00 complete 7/10 cal row

Scaled: burpee C2B

Bootcamp

Single Leg DB RDL
4 sets, 8 reps per side

3sec down, 1 sec hold, stand fast up, 1 sec hold
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25-20-15-10-5 (TC: 12')
KB eye level swings (adv. power)
knee raises (adv. TTB)
burpees

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Gymnastics/Block 2/W7

Work on kipping and high skilled elements C2
> improve kipping/high skill standards
> strict movements incorporated
> mix of Pulling and Pushing Strength

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