Thursday 8am and 5pm Conditioning

CrossFit 611 – Conditioning

Warm-up

6 Rounds on bike

30 Sec work

30 Sec Rest

3 Rounds

1 lap inch worm

10 Banded GMs

1 lap 180 squats

10 Down dog – plank

Metcon (AMRAP – Reps)

20 Min AMRAP

5 Kettlebell Thrusters (70/53)

10 Kettlebell Sumo Deadlift High-Pulls (70/53)

5 Burpee Box Jumps (30/24 in)

10 calorie Assault Air Bike

Core

20-15-10-5

Side plank dips (per side)

Supermans

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