Sign-up now for our January 23rd CrossFit Boot Camp and get started on your road to a healthier life. firstname.lastname@example.org
CrossFit: AMRAP in 20:00, 15-wall ball, 15-pull-ups and stairs to the wall.
Warm-up: JA's, 400 run, Three rounds 1-rope climb, 15-squats.
Level-3: M20, W16, 5-muscle-ups.
Level-2: M16, W12.
Level-1: M12, W10.
Super Frogs: B16, G12, 5-muscle-ups.
Leap Frogs: B12, G10.
Tree Frogs: 16:00, 4-6lbs.
Tadpoles: 12:00, Soccer Balls.
Strength: 5 x 5 of Bench Press.
Endurance: 3-mile run.
Coaching Notes: We are going to work very hard this week so cowboy up and get ready. We are going to stick to the traditional 3-1 schedule with a Sunday swim day for the games competitors. The reps are set at 15 for this workout in order to get you to one set them. 15-wall ball and 15-pull-ups do not require rest, you can rest on the way down the stairs. Get your mind right and prepare for the pain. Rip out those pull-ups and get deep on the wall-ball. If you plan on competing in the games then utilize every opportunity we offer to get your muscle-ups in and ensure you get all the posted workouts in per day. I recommend doing the Endurance either 4-hours before or 4-hours after the WOD and Strength.