Cross Training

Buy-In (u go I go)

• Each partner 300m run in 2.5 minutes

E2.5MOM – U Go I Go (partner) Until combined 200 Snatch Reps

• 100m Run
• 12/10 Cal Assault Bike
• Max Snatches (75/55)

Buy Out

• 120 combined cals on Assault Bike

Metcon

30 minutes of Cycling.

E2MOM until you Reach 300 Cal

• 80 cal row
• 70 lunges with wallball (20/14)
• 60 American Kettlebell Swings (53/35)
• 50 box step ups
• 40 wall balls (20/14)
• 30 cal ski-erg
• 20 Toes-to-bar
• 10 strict pull-ups
• 5 heavy Med-ball to shoulder

E2MOM until you Reach 300 Cal

• 1 x Clean (heavy)
• Max Cal Assault Bike

Sport

Basketball

20 Minute Alt EMOM

• Min 1 – 12 x Front Squat
• Min 2 – 12 x Push Press
• Min 3 – 12 x Thruster
• Min 4 – 200m Run
• Rest

Use a 75/55 barbell or 2 x 35/25 Kettlebells.

1 min : 10 sec transition until reach 300 cal on each

• Assault Bike
• Ski Erg
• Air Runner
• C2 Rower
• Rest

Match the number of stations with athletes.

14 min AMRAP

• 400m Run
• max strict pull-ups
• max dips

Complete as many rounds as possible. This workout is based on CrossFit®’s workout of the day.

Sport

Basketball

10 Rounds of 1 min work and 1 min rest

• 4 Deadlifts (275/185)
• 50m Shuttle Run
• Max Cal Assault Bike

Score: Accumulated Cals