CrossFit / CrossFit Express

Strength
Back Squat
Work up to a heavy single,
around 90%
then
5x3 @ 80%
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Conditioning
6 Rounds TC 12'
6 Deadlift
9 Box Jump Overs
12 Pull Ups

scaled: 55/80 kg - 51/61 cm
RX: 75/115 kg - 51/61 cm

Extra
For Time
Row 5k

Bootcamp

Station WOD: 40"/20"
For 20min

1) Plate GTOH
2) DU/SU/Speed steps
3)Mountain climber
4)KBPS
5)Burpees
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Max Bicycle crunches in 90"
1' Rest

Max Jumping jacks in 1min
1' Rest

Max Flutter kicks in 90"

Weightlifting -> check Monday's WOD

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