Inaugural Conditioning Class at CrossFit Camarillo

WARM-UP:

*Active Stretch

-then:

*400m Indian Run w/ Partner

*10 x PVC Pass Through

*10 x PVC Thruster

*10 x PVC Power Clean

-then:

*PVC Review of Bear, Curtis P, BB Burpee and OH Lunge

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SET #1:

4 MIN. AMRAP -

*Bear Complex (95#ADV, 75#INT, 65#BEG/ 75#ADV, 55#INT, 35#BEG)https://www.youtube.com/watch?v=0WOP9J7QPwI

-Count and report total reps

PARTNER SPEED WORK #1:

4 Rounds -

*Partner 1: 200m Sprint

*Partner 2: 5 x Burpee - then REST

-switch!

(each partner runs 4 times and burpees/rests 4 times)

SET #2:

3 MIN. AMRAP -

*Curtis P (95#ADV, 75#INT, 65#BEG/ 75#ADV, 55#INT, 35#BEG)https://www.youtube.com/watch?v=uLff8fhPIQg

-Count and report total reps

PARTNER SPEED WORK #2:

3 Rounds -

*Partner 1: 200m Sprint

*Partner 2: 5 x Burpee - then REST

-switch!

SET #3:

2 MIN. AMRAP -

*Barbell Burpee (95#ADV, 75#INT, 65#BEG/ 75#ADV, 55#INT, 35#BEG)

-Count and report total reps

PARTNER SPEED WORK #3:

2 Rounds -

*Partner 1: 200m Sprint

*Partner 2: 5 x Burpee - then REST

-switch!

SET #4:

1 MIN. AMRAP -

*Overhead Lunge in place (95#ADV, 75#INT, 65#BEG/ 75#ADV, 55#INT, 35#BEG)

-Count and report total reps

PARTNER SPEED WORK #4:

1 Round -

*Partner 1: 200m Sprint

*Partner 2: 5 x Burpee - then REST

-switch!

FINISHER:

AMRAP in Remaining Class Time:

*4 x OH Lunge

*3 x Barbell Burpee

*2 x Curtis P

*1 x Bear Complex

-Count and report total reps