Tuesday
WOD
Complete the following for time:
200 Meter run
100 Double unders
400 Meter run
75 Double unders
600 Meter run
50 Double unders

Strength

Back squat
3-3-3-AMRAP
** If 5 or more reps were completed during the Amrap last week add 5lbs for
all 4 sets, if not stay with 80% of 1rm**
*3 Second pause on the 3rd rep of first 3 sets
Then,
3 sets:
RDL 8-10 reps
Rest 1 minute
Bulgarian split squats 8 reps each leg
Rest 1 minute
Then:
5x
:30 Sec wall sit
:30 Sec rest
:30 Sec wt’d flutter kick
:30 Sec rest
:30 Sec side plank L
:30 Sec side plank R
:30 Sec rest

IMG_6209

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CFIV BOOT CAMP
Join CFIV’s NEW Boot Camp and get fit in 2015! This group class is perfect for people new to CrossFit or new to working out. You will be taught proper form and technique and we will have workouts ready for you each day. All you have to do is show up and be committed to getting fit. We will do the rest!

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Discount can not be combined with any other discounts or offers.

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