CrossFit Training

Group Dynamic Warmup:

• Banded Lat Pull Downs – 10 Reps per side 
• Banded Shoulder Rotations – 10 Reps per side 
• Banded Shoulder Stretch – 1 Minute per side 

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Strength-Endurance: EMOM x 10 Minutes 

• ODD Min: (12/9) Cal Row/Ski OR (9/7) Cal Bike/Runner
• Even Min: 3 Unbroken Hang Power Cleans 

*RX (135/95) / RX+ (155/105) / CRX (185/125) 

*50s Cap on Calories 

*Barbell must be unbroken every round 

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Workout: Ladder + For Time 

PART A – Ladder x 12 Minutes 

3 – 6 – 9 – 12 – 15 – 18 – 21- etc..

• Calorie Row/Ski/Bike 
• Hang Clean to Overhead (115/85) 
• Pull Ups 

-Rest 2 Minutes- 

PART B – For Time 

• 250 Meter Row/Ski OR 600 Meter Bike 
• 5 Hang Clean to Overhead (115/85) 
• 250 Meter Row/Ski OR 600 Meter Bike 

*Two Scores:

• Last FULL round completed + partial reps for Part A 
• Time for Part B 

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Cardio Option: Ladder + For Time 

PART A – Ladder x 12 Minutes 

3 – 6 – 9 – 12 – 15 – 18 – 21- etc..

• Calorie Row/Ski/Bike 
• American KB Swings (24K/16K) 
• Pull Ups 

-Rest 2 Minutes- 

PART B – For Time 

• 250 Meter Row/Ski OR 600 Meter Bike 
• 10 American KB Swings (24K/16K) 
• 250 Meter Row/Ski OR 600 Meter Bike 

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Core: 4 Rounds 

• 15 V-Ups 
• 30 Flutter Kicks