Monday’s WOD

Warm-up: (all classes get there 10 minutes before class):

Max Effort Double Unders

 

BootCamp:

For time:

Run 400 M

20 Goblet Squats, 53/35 lbs

4 Wall Climbs

Run 400 M

15 Goblet Squats

3 Wall Climbs

Run 200 M

10 Goblet Squats

2 Wall Climbs

Run 200 M

5 Goblet Squats

1 Wall Climb

Run 100 M

 

CrossFit:

Connectivity:

3x:20 Handstand Hamstring Stretch (on box)

2×1:00 Hands and Feet Hollow Hold

BBG:

3X8 Pause Front Squats @ heaviest possible – (STRICT 3 second pause in the bottom at absolute bottom depth), rest 2:00

Conditioning:

Tabata Intervals of (8 rounds – :20 work/:10 rest):

1) KB Swings 24/16kg

2) Air Squats

3) Ab-Mat Situps

(8 rounds of 1, then 2, then 3)

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