June 22nd Class Program

CrossFit
A) Floor Press
4×20-25 @ 11X1
Rest 90s between sets

B) Handstand Push-up Negative
5×4-6 @ 4111
Rest 60s between sets

C) 3 Sets @ 85-90%/Tough but Sustainable Effort
3min:
9 KB Swings
6 Burpees
3 Toes to Bar
Rest 2min

D) IF TIME PERMITS
10min EMOM
8-12 Cal Row/Bike/Ski

Bootcamp
A) 10min @ 85-90%/Tough but Sustainable Effort
15-20 DB Floor Press
10-15 Hollow Rocks or 15-20s Hollow Body Hold
300m Row/Ski or 0.4 Mile Assault Bike

B) 10min @ 85-90%/Tough but Sustainable Effort
8-10 DB Z-Press
15 Jump Squats – No added weight
10 Cal Row/Bike/Ski

C) 3 Sets @ 85-90%/Tough but Sustainable Effort
3min:
9 KB Swings
6 Burpees
3 Toes to Bar
Rest 2min

D) IF TIME PERMITS
10min EMOM
8-12 Cal Row/Bike/Ski