Crossfit/Boot Camp Monday 1/20/14 ----------------------------------- 5:30am/6:00pm Crossfit 5:30am/6:00pm Boot Camp ----------------------------------- Crossfit Warm-up: Run 5 laps 20 pull ups 20 sit ups 20 push ups 20 bar thrusters 20 RDLs with bar Seven rounds for time of: 10 RDLs @ 135lb 10 Toes to bar 135 pound Thruster, 10 reps 135 pound Clean & Jerk, 10 reps ---------------------------------- Boot Camp Warm-up: Run 5 laps 20 pull ups 20 sit ups 20 push ups 20 med ball thrusters 20 RDLs with med ball Partner WOD - for time: 1000m Row (share a rower, alternate each 250m) Then 5 Rounds of - 10 toes-to-bar - 15 hand release push-up - 10 medball clean & press
Posted on: Mon, 20 Jan 2014 04:24:58 +0000
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