CrossFit / CrossFit Express

Strength
Split Jerk
6x3 70-80%
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Conditioning
Every 5:00 for 20:00
400m run
20 Burpee Box Jump Overs 51/61cm

Extra
6 Rounds (9')
:30 Sprint, 1:00 Rest on ANY machine
(Score is total calories)


Bootcamp

For time (TC 16')

Row 800/1000m
10 wall walks
15 empty barbell good mornings
Row 800/1000m
100 shoulder taps (in push-up posotion)
15 empty barbell good mornings

*Half of the class start on Wall walks


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In teams of 2

Max partner sit-ups in 2 min

then

Max partner WBS in 2 min

then

Max plate step-ons in 2 min
(everyone has its own plate, jump up with both legs at the same time)
(score is per team)


Gymnastics / Pulling Focus (pull up) / week 2/5
- skill work
- strength
- gymnastics WOD

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