Cross Training

Cycling

• 30min Sping Class

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Cycling

• 30min Sping Class

5 Rounds (from CrossFit.com)

• accumulate 30-second L-sit
• accumulate 1-minute Handstand Hold
• 500m Row / Ski Erg

5 Rounds (30min cap)

• 300m Run or 24/16 cal assault bike
• 10 pull-ups
• 20 push-ups

For 22 minutes (teams)

• 2000m ski erg
• AMRAP
  • 1 overhead ball carry (80/50)
  • 3 KB Deadlifts
  • 1 bear hug carry
  • 5 toes-to-bar or 7 leg lifts

Split Ski as needed

For 25 min

• 3 mile (4800m) C2 Bike / Spin Bike
• Max Rounds of:
  • 10 KB Bent Over Rows (35/25)
  • 20 Sit-ups
  • 30 Air Squats

Every 3 minute for 30 minutes

• 5 Dips or 10 Push-ups
• 1 Heavy ball to Shoulder (150/80) or Heavish Power Clean
• Max Distance on your Erg of Choice

12 min AMRAP

• 1 sled pull (pick the weight)
• 3 front squats ( 135/95)
• 3 push press (135/95)
• 1 sled pull
• 4 front squats
• 4 push press
• 1 sled pull
• 5 front squats
• 5 push press
• ….

Add 1 front squat and 1 push press per round

Every 4 minutes for 4 rounds

• 60 jump ropes or 40 plate step-ups
• 20/16 Cal AB Bike
• 10 alt 1 arm Dumbbell Snatches (50/35lb)

Deadlift Workout

• 2 x 5 (135/ 95)
• 1 x 5 (185/ 125)
• 1 x 3 (225/ 155)
• 1 x 2 (275 / 185)
• 1 x 5 (315 / 215)

10 Rounds For Time:

• 1 Partner Works
  • 5 Strictish Pull-ups/8 ring rows/ 12 lat pull-downs (100lb band)
  • 5 Cal Ski
• Other Partner Holds Med-Ball (80/50)