CrossFit / CrossFit Express

Strength
Zero Bounce Deadlift
4x4

Scaled: ramp up
Rx: @ 75-85%
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Conditioning
AMRAP 10 Minutes
Climb the Ladder
8/10 Calorie Row
3 Push Press
8/10 Calorie Row
6 Push Press
8/10 Calorie Row
9, 12, 15… etc.

Scaled: 20/35kg
Rx: 35/52kg

Extra
5 Rounds
8 Deficit HSPU 4"
200m Run

*adjust the deficit if needed or no deficit at all. work on getting comfortable being upside down.

Bootcamp

6' AMRAP
Row / Shuttle run

90" Rest

6x 45"/15"
KB OH Lunges
Superman hold
V-Ups

90" Rest

6' AMRAP
Shuttle run / Row
2' Rest

6x 45"/15"
KB OH Lunges
Superman hold
V-Ups

* Half start with cardio, half with strength.

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