CrossFit / CrossFit Express

Strength
Back Squat 4x4

Scaled: ramp up
Rx: @80%
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Conditioning
4 Rounds (TC: 12')
8 Squat Snatch
Run 200m
1 Legless Rope Climb
Run 200m

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

Extra
:15 x 6 on a machine
Rest 2-3 Minutes
Score is total calories

Bootcamp

Battle field (Teams of 4)
3 Pers. are working, 1 rest
(5 min per Field)

Field 1:
Row
Shoulder taps (in push up pos.)
Burpee

Field 2:
Battle rope
Air Squat
Burpee

Field 3:
KB Swings
Plank steps
Burpee

Field 4:
Plate GTOH
Russian Twist (with plate)
Burpee

Field 5:
Battle rope
Lunge steps
Burpee

Field 6:
Jumpe rope (SU) (Adv.DU)
V-ups
Burpee
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* Each team is counting, how many Burpees they complete in 5 min.
Total score is the total amount of Burpees in all Fields.

** Team A starts in field 1 -> after 5min moving to field 2 -> then to field 3.....
Team B starts in field 2 -> after 5min moving to field 3 -> then to field 4....

*** Number of fields can vary, depends on how many athletes are in a class.

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