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FITNESS & AIM
A. Three sets of:
Back Squats x 8-10 reps @ 30X1
Rest 60 seconds
Single-Arm Trap 3 Raises x 10-12 reps each arm @ 2011
Rest 60 seconds
Hollow Rock/Hold x 30-45 seconds
Rest 60 seconds
B. Five rounds for time of:
20 Wall Ball Shots
20 Push-Ups
Run 200 Meters
SPORT
A.
Three sets, not for time, of:
15′ Rope Climb x 3 ascents
Strict Handstand Push-Ups x Max Reps
B.
Four sets of:
Bench Press x 4-5 reps
Rest as needed
C.
Complete as many rounds and reps as possible in 20 minutes of:
Run 400 Meters
5 Bar Muscle-Ups
20 Kettlebell Swings (32/24kg)
40 Double-Unders
CROSSFIT MOMS
Advanced
5 rounds
15 backsquats #65
15 shoulder press #25 dumbbells
Intermediate
4 rounds
15 backsquats #45
15 shoulder press #20 dumbbells
Beginner
3 rounds
15 backsquats #25
15 shoulder press #15 dumbbells