IF ANYONE WHO LIKE TO DO THE CROSSFIT 3 WEEK COMPETITION 3 WEEK PROGRAM
SUPPORT YOUR LOCAL BOX Y0U ARE MORE THAN WELCOME TO DO THOSE WODS. THE
FIRST ONE WILL BE POSTED FRIDAY APRIL 3RD, 2020. I WILL POST BOTH WODS
SO THE ATHLETE CAN CHOOSE!
TODAY IS 100 PUSHUPS BEFORE OR AFTER YOUR WOD
21-15-9-21
DEADLIFT 135/185# OR WHATEVER YOU HAVE THAT IS COMPARABLE
BOX JUMP OR HIGH JUMP 24/20 INCHES, SO A HIGH BOX OR HIGH JUMP
REST 2 MINUTES
50 HOLLOW ROCKS THAT ARE BEAUTIFUL
FIT CAMP:
10 ROUNDS:
200M RUN
10 DB BENT OVER ROWS 20LBS
REST EXACTLY :30 SEC AFTER EACH ROUND
FIT & 50!
4 ROUNDS
15 BICEP CURLS HAMMER STYLE 20LBS
25 BALL SLAMS (MAKE SURE YOU SQUAT TO GET THE BALL EVEN IF YOU DON’T HAVE TO)
30 MT. CLIMBERS OR 200M RUN
20 BALL PRESSES, PLACE YOUR BALL IN ONE HAND AND PRESS STRAIGHT UP, SWITCH SIDES HALFWAY THROUGH
