Conditioning

EMOM 18 Min

Min 1 - Bike 6-12 Cals

Min 2 - 20 V-ups or Tuck Ups

Min 3 - 2 Rope Climbs

Capacity Work - same format

Min 1 - Bike 30 seconds @ 70% effort

Min 2 - 20 Leg Raises or 20-30 seconds of Bicycle

Min 3 - 30 sec Rope pull to standing

Post Workout Stretch

90 sec in each position

Seal Stretch

Saddle Stretch

Seated Forward Lean (legs wide)

Homework - Choose One

SNACK Work

Bench - work up to a heavy single

3 Sets, 2 min rest between sets

Max Strict Pullups

—then—

Accumulate 3 minutes in L-Sit

Conditioning

30-45 Min AMRAP @ 50 % effort (easy)

20 Cal Row

20 Lunges

20 Step Ups

100 Singles

20 Situps

20 Cal Bike

20 Pushups

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