Wednesday March 13, 2019

 

Athletic Level Test

Row 500 meters for time

 

CrossFit

7 rounds for time of:
Run, 400 m
20 Russian Kettlebell Swings, 24/16 lbs
10 Toes-to-bars

 

Burn Bootcamp

#3

Warm-up
Jump Rope
Plank
WOD
1 Row
Wallballs
2 Mountain Climbers
Sit-ups
3 Jumping Pull-up
Push-up
4 Jumping Jacks
Hollow Rocks
5 Box Jumps
Plank
6 Jump Rope
Wall Sit
Recovery
Pigeon Stretch
Foam roll hamstrings

 

Burner

50 of each for time:
Double Unders
Jumping Pull-ups
Russian KB Swing
Walking Lunge
Knees to Elbows
Box Jump
Wall Balls
Burpees
Recovery: Softball glute/hamstring connection