Monday January 7, 2018

 

CrossFit

A) Athletic Level Test

Run 800 m

This is an all-out effort for time.

 

B) For time:
15 Burpees Over Bar
5 Clean & Jerks, 225/155 lbs
12 Burpees Over Bar
4 Clean & Jerks, 225/155 lbs
9 Burpees Over Bar
3 Clean & Jerks, 225/155 lbs

 

Burn Bootcamp

#1

Warm-up
Seal Jacks
Inchworms

1 Skaters
Bearcrawl
2 Sledge Strikes
Chair Pose
3 Russian Kettlebell Swings
Flutter Kicks
4 Running Mountain Climber
Jumping Squats
5 Medball Cleans
Warrior 3
6 Tuck Jumps
Jumping Pull-ups

Recovery
Fire Hydrant
Pigeon

 

Burner

20 min AMRAP
Run 400m
Max Pull-ups
Max Ring Dips

Recovery: Foam Roll IT Band