FOREST TRACKS

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CrossFit:
Back Squat 5-5-5-5-5
Use the heaviest weight you can for each set. Rest as needed between sets.
3 rounds for time of:
20 Wall Balls
3 Power Cleans, 185/115 lbs
3 Rope Climbs

Competition: 20/14 WB, 135/95 PC, 2 RC -
Performance: 14/10 WB, 95/65 PC, 1RC or 6 Ground to Standing -
Fitness: 10/6 WB, 65/45 PC, 4 GTS

CrossFit Training Camp:
Push Press 5-5-5
Press 5-5-5
Helen
3 rounds for time of:
Run, 400 m
21 Kettlebell Swings, 1.5/1 pood
12 Pull-ups
Competition Level: Coach approved appropriate band pull-ups ok
Masters 55+: Coach approved appropriate band or ring rows
Performance: 1/.75 pood, coach approved appropriate band or ring rows
Fitness: .75/.5 pood, coach approved appropriate band or ring rows
 

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