Cross Training

Sport

Basketball

12min AMRAP

  • 200m Run
  • 10 toes-to-bar
  • 12 lunges w Ball (30lb/20lb)

3:00 min Rest

10 min Amrap

  • 200m Run
  • 10 Wall Balls (30lb/20lb)

5rds For Time

  • 500m Row
  • 15 bench presses (135/95)

3rds For Time

  • 15 clean and jerks (125/85)
  • 30 Cal Run
  • rest 2:00 minutes

For Time

  • 200 push-ups
  • 300 Air Squats
  • 3000m Row

Break up any way you want.

20-minutes AMRAP

  • Buy in: Karen – 150 wall balls (20/14)
  • AMRAP
    • 10 25ft Shuttle Runs
    • 5 Pull-ups (Strictish)

5 rounds for time

  • 5 deadlifts (315/185)
  • 8 bar-facing burpees

Cash-out: 1300m Row

Add 100m of rowing per 10lb weight reduced on DL.

2 rounds for time (partner)

  • 800m Run (both partners run)
  • 100 cal c2 bike (switch as needed)

Partners run opposite ways on the track. When they meet, they turn and go back.

10 RDs E3MOM

  • 10 Pull-ups
  • Max Cal Assault Bike

The score is total cals

10 Minutes

  • Work on Overhead Squats

10 Min EMOM

  • 1 Wall Walk
  • 3 Thrusters (75/50)

Add 1 Thruster per round