Over their heads.
CROSSFIT
S&P cycle: squat – PULL – press – pull – off
A. 2 sq cleans + 2 pwr jerks x 5 sets
B. 5 RFT
15 cal air bike
15 KBS (53/35)
200m run
6 burpee box jumps (24/20)
CSPORT
A. AMRAP in 18 min
10 bench press
10 pull ups
20 lunges
*at the start and every 6 min run/row 200mB. AMRAP in 18 min
10 Goblet squats
15 KBS
50 jump rope
*at the start and every 6 min run/row 200mC. 1 min @ each
Plank
Side plank- left
Side plank- right
Russian Twists
Side plank- right
Side plank- left
Plank
10 bench press
10 pull ups
20 lunges
*at the start and every 6 min run/row 200mB. AMRAP in 18 min
10 Goblet squats
15 KBS
50 jump rope
*at the start and every 6 min run/row 200mC. 1 min @ each
Plank
Side plank- left
Side plank- right
Russian Twists
Side plank- right
Side plank- left
Plank