Daily Workout

Rest and Recovery Day 3

Rest and Recovery Day 2

Rest and Recovery

Active Recovery

• Shoulder Prehab
• Knee Prehap

15 min

• Walking
• or C2 Bike at Recovery Pace

3,3,3,3,3, 3, 3, 3

• Back Squat (increasing weight)
• Broad Jumps

5 rounds for time

• 25m Double KB Back rack Walking Lunges (40lb / 25lb)
• 5 kb Squat Cleans
• 3 KB Push Press

3, 6, 9, 12, 15, 12, 9, 6, 3

• Assault Bike Cals
• Snatches (75/55)
• Dips

5 Rounds (from CrossFit.com)

• accumulate 30-second L-sit
• accumulate 1-minute Handstand Hold
• 500m Row / Ski Erg

5 Rounds (30min cap)

• 300m Run or 24/16 cal assault bike
• 10 pull-ups
• 20 push-ups

For 22 minutes (teams)

• 2000m ski erg
• AMRAP
  • 1 overhead ball carry (80/50)
  • 3 KB Deadlifts
  • 1 bear hug carry
  • 5 toes-to-bar or 7 leg lifts

Split Ski as needed

For 25 min

• 3 mile (4800m) C2 Bike / Spin Bike
• Max Rounds of:
  • 10 KB Bent Over Rows (35/25)
  • 20 Sit-ups
  • 30 Air Squats