Wednesday - 20April2022

WEEKLY ANNOUNCEMENTS

Boston:

- We are hosting a CF-L1 Seminar on June 18/19

Needham:

- Our new class schedule is in effect! New class times are 6:15 CrossFit/Bootcamp and 630pm Strength and Conditioning!

WORKOUT OF THE DAY

CrossFit Workout

On a 32:00 clock:

From 0:00-18:00:

For load:

Bench press

5-5-3-3-3-1-1-1-1

Perform 1 set every 2:00.

Rest 2:00

From 20:00-32:00:

For time:

Run 1 mile

Boot Camp

On a continuously running clock:

At 0:00:

100 kettlebell swings

*5 burpees on the minute until you finish 100 reps.

This starts with 5 burpees. Athletes should have 40-ish seconds with the kettlebell post-burpee each round. Scale burpees as needed.

at the 10:00 mark, complete for time:

10-20-30-40-30-20-10

Med-ball v-ups

Med-ball cleans

*60-second plank hold between each round.