Friday’s WOD

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

1 Mile Bike or Run

 

BootCamp:

3 rounds for time of (20 Minute Time Cap):

25 Box Jumps

25 Jumping Pull-ups

25 Kettlebell Swings, 35/26 lbs

25 Walking Lunges

25 Knees To Elbows

25 Supermen

25 Wall Balls, 20/14 lbs

25 Burpees

25 Double Unders

 

CrossFit:

Strength:

10 Minutes to find 1 RM Snatch

 

7 Rounds For Time:

11 Deadlifts, 1x bodyweight

200 M Run

 

*Intermediate & Beginner scale accordingly

Leave a Reply