8AM Bootcamp:
“Tabata Mash UP”
with a partner, 4 min each round:
1. Battle Rope Slams – T Push Ups
2. Burpee Box Jumps – Bear Hug Bumper Squats
3. KBS – Wall Balls
4. Crossbody Mountain Climbers – Plank Hold
5. Double Unders – Plank Rows
Work for twenty seconds then switch places with your partner, for 8 rounds per station. Each station is 4 minutes.
+
150 Rope Slams, players switch every 5 slams. Waiting players hold a plank.
9AM CrossFit:
With a 30 min running clock in teams of 3 complete 5 mins of:
A. Max reps of 15′ Rope Climbs
B. Sled Run for total meters, average bodyweight of team members
C. Tire Flip
D. Airdyne for max cals
E. Handstand Walk for total meters (alt wtd bear crawl 25/15)
F. Row, for max cals
1 athlete works at a time. Switch athletes at anytime.
