8AM Bootcamp:
CrossFit Baseball:
AMRAP 8 minutes
1st base 10 pullups or ring rows
2nd base 10 DB Stiff leg dead lifts
3rd base 10 presses 45/33 or 30 sec static hold with bar
Home Plate 1 burpees
run between each base
Score your team a round each time around the bases
Rest 3 minutes
AMRAP 8 minutes
1st base 30 FLR
2nd base 15 light KBS
3rd base 10 air squats
Home Plate 1 burpees
bear crawl between each base
Rest 3 minutes
AMRAP 8 minutes
1st base 15 sit ups
2nd base 10 back extensions
3rd base 10 OH lunges with a plate 25/10
Home plate 1 burpees
back peddle between the bases
Total team score will be posted to the board.
9:00AM Crossfit
3 Player WOD: Rotate as needed:
5 min per station; continuous clock
Station 1: Row
Station 2: Push Press 75/55 (Push Ups for beginners)
Station 3: Box Jumps (step ups for beginners)
Station 4: Sumo Deadlift High Pull (with KB for beginners)
Station 5: Wall Balls (Air Squats for beginners)
Each team needs one barbell, one med ball, one rower, and one box.
