Friday’s WOD

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

800 M Run

BootCamp:

20 Minute AMRAP:
1 Rope Climb
10 Pistols
10 Knees to Elbows
10 Kettlebell Swings

CrossFit:
Skill:
Weighted Sled Push
3 X (15 minutes to work on)
High Handles (there)
Low Handles (back)
Those waiting or finished work on Push Presses.

Strength:
Bench Press 3-3-3-3-3 reps

Conditioning:
8 Minute AMRAP:
5 Handstand Push-ups
15 Sit-ups

*2 Minute Rest

8 Minute AMRAP:
15 Toes to Bar
5 Shoulder to Overhead 135/95#

 

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