CROSSFIT

Strength

“CrossFit Total” (Click to view)

1RM Back Squat

1RM Press

1RM Deadlift

CROSSFIT

Skill

Handstand/Shoulder Taps/Blocks

Strength

OH Squat 5-5-5-3-3-3

MetCon

18 Minute AMRAP of:

60 Calorie Row

60 Burpees

50 Pullups

50 Pistols

40 Strict Press (65/95#)

40 KB Swings (1/1.5 Pood)

CROSSFIT

Strength

Incline Bench Press 10-8-6-4-2

50 Decline Pushups For Time (5 Min Cap)

MetCon

Plyometrics – 30 Minutes

CROSSFIT

Strength

Reverse Deficit Lunge 4×10/Leg

50 Ring Dips For Time (5 Min Cap)

MetCon

5 Rounds For Time of:

80′ OH Lunge Walk (25/45#)

5 Tire Flips

Reminder to everyone that Outdoor Bootcamp starts tomorrow. Be sure to check on Zen Planner for schedule updates, and click here for directions to Smithdale Park (Vialoux Park). You will only need your Mat and a water bottle, we will supply the rest!!!

May Long Weekend Schedule: