June 26th Class Program

CrossFit
A) Z-Press
4×12-15 @ 11X1
Rest 90s between sets

B) 10min Row/Bike/Ski
-Every 2min Starting @ 2:00 (2,4,6,8,10) Complete 5-7 Strict Supinated Pull-ups
+
5min Rest/Prep

C) 10min Row/Bike/Ski
-Every 2min Starting @ 2:00 (2,4,6,8,10) Complete 15-20 Hand Release Push-ups (or 10-15 Ring Dips)
+
5min Rest/Prep

D) 10min @ 85-90%/Tough but Sustainable Effort
10 Cal Row/Bike/Ski
15-20 Barbell Bicep Curls
20 Russian KB Swings
15-20 Skull Crushers

D) 3 Sets (if Time Permits)
20-30 Hollow Rocks
rest as needed

Bootcamp
A) 12min @ 85-90%/Tough but Sustainable Effort
10 Cal Row/Bike/Ski
15-20 Barbell Bicep Curls
20 Russian KB Swings
15-20 Skull Crushers
+
3min Rest/Prep

B) 12min @ 85-90%/Tough but Sustainable Effort
15/12 Cal Row/Bike/Ski
4-8 Strict Supinated Pull-ups
+
3min Rest/Prep

C) 12min @ 85-90%/Tough but Sustainable Effort
8 Cal Row/Bike/Ski
8-12 Push-ups
35 Single Skips
8-12 Bent Over BB/DB Rows

D) 3 Sets (if Time Permits)
20-30 Hollow Rocks
rest as needed