CrossFit Conditioning

Friday, January 8, 2016

CrossFit Conditioning Class:

1) 5 rounds:
Row 200m
10x wall balls
5x. Burpees

2) 4 rounds:
25x sit-ups
10x bird dogs (5 each side)
10x slashers (5 each side)
30 sec/30 sec side plank

3) 6 rounds:
20 sec- touch, jump, touch, shuffle
20 sec- squat hold
20 sec- rest

Wednesday, January 6, 2016

CrossFit Conditioning Class:

Tabatas: 8 rounds-20 sec work/10 sec rest
Do each movement consecutively for 8 rds – rest 30 sec then move to next movement.

1) Wall Ball sit-ups
Jumping Lunges
Plank Punches
Squats

Rest 2 min

2) Double Unders/Singles
Hollow Rocks
Line Jumps
Push press (Barbell or Dumbbells)

Rest 2 min

3) Lateral Box Jumps
Sit ups
Mountain Climbers
Burpees

Monday, January 4th, 2016

CrossFit Conditioning WOD:
1) 6 rounds:
Mini- leg blasters
10x squats
10x lunges
10x jumping lunges
5x  jumping squats

2) 4 rounds:
10x weighted sit ups
10x KB
10x Russian Twists
1 min Front Bridge

3) 4 rounds:
5x Strict pull/ring rows
7x Push Up/(on box or bench for scaled version)
9x Bench Dips