"SIMPLE." (as in ‘nothing complicated,’ NOT meaning ‘easy!’)

This is a preview of tomorrow's Conditioning class at CrossFit Camarillo.  Marita and Heather will be teaching for me.

EQUIPMENT: Partner, Box (24/20), Slam Ball (30/20)

WARM-UP:

*Active Stretch

-then:

*400m Run

*5 x Inchworm to Push-Up

*5 ea. leg x Reverse Lunge to Step-Up (24/20”)

*10 x Air Squat to Box Jump

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10 Rounds for Time -

*10 x Air Squat

*2 x Burpee

4 Rounds w/ Partner -

*Partner 1: 100m Run

*Partner 2: Hollow Body Hold

-switch, repeat (each person runs 4x and holds 4x)

8 Rounds for Time -

*10 x Ball Slam

*2 x Slurpee (= Slam Ball Burpee: SB starts OH, slam to floor, hop out to plank atop SB, push-up w/ hands on SB, hop in, get SB back OH)

4 Rounds w/ Partner -

*P1: 100m Run

*P2: Single-Arm Plank Hold (switch arms ea. round)

-switch, repeat (each person runs 4x and holds 4x)

6 Rounds for Time -

*10 x Box Jump

*2 x Burpee-Lateral Box Over Jump

4 Rounds w/ Partner -

*P1: 100m Run

*P2: Chair Hold (hold squat with straight arms OH, palms face inward, arms lined up with ears, feet flat, thighs parallel to floor)

-switch, repeat (each person runs 4x and holds 4x)

4 Rounds for Time -

*10 x Wall Ball (w/ slam ball)

*2 x Wall Walk Burpee (wall walk + hop in, stand up, and clap OH at end)