Cross Training

Cardio

30 Minute

• Spin Class

Metcon

15min AMRAP

• 10 Pull-ups
• 15 Cal Assault Bike
• 20 Wall-Balls. (20/14)

Metcon

15min AMRAP

• 1 Deadlift
• 50m Run
• 2 Deadlift
• 100m Run
• 3 Deadlift
• 150m Run
• 5 Deadlift
• 200m Run
• etc

Deadlift. 185/225lb
Can substitute C2 Bike at 3x distance

Adaptation of CrossFit® main site workout for the day.

Metcon

15min AMRAP

• 1 Deadlift
• 50m Run
• 2 Deadlift
• 100m Run
• 3 Deadlift
• 150m Run
• 5 Deadlift
• 200m Run
• etc

Deadlift. 185/225lb
Can substitute C2 Bike at 3x distance

Adaptation of CrossFit® main site workout for the day.

Strength

Every 1.5 minutes

Power Cleans (increasing weight)

5, 5, 3, 3, 3, 1, 1, 1, 1

Metcon

12 min Alt EMOM

• C2 Bike
• Rower
• Ski Erg

Metcon

20 min AMRAP

• 10 Pull-ups
• 15 Push ups
• 20 Sit-ups
• 25 Air Squats

Strength

5 Rounds

• 5 GHD Sit-ups
• 25m Bear Hug Ball Carry

Metcon

18 min AMRAP

• 500m Row
• 12 burpess
• 200m Run

Metcon

3 rounds

• 5 squat cleans
• 30 cal assault bike

2 min Rest

3 rounds

• 4 squat cleans
• 25 cal assault bike

2 min Rest

3 rounds

• 3 squat cleans
• 20 cal assault bike

Warm-Up

• Shoulder Warm-Up. Y.T.Ws

Strength

Bench Press

• Bench Press Warm-Up
• 5 x 5 work sets at 90% of 3RM

Press

• Press Warm-Up
• 3 x 5 worksets at 70% 1RM

Warm-Up

• Stretch

Cardio

CHAD

• 1000 Box Step-ups

A day early, but for all the Vets.