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Components
The CAPRICE
Settings
Location
(All)
CrossFit Skiatook
Program
Boot Camp
CrossFit
Crossfit/Bootcamp blended
Date
Workout
The CAPRICE - CrossFit Skiatook
Class
(All)
Crossfit/Bootcamp blended: 9:00 AM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
0 (0/0)
Workout
The CAPRICE
Stretching and Mobility
Warm-up
Warm Up by rowing, biking, jogging to get your heart rate up prior to WOD
.
The CAPRICE (Time)
Partner WOD
3 Rounds for Time
- 6 Synchronized pull ups
- 8 Synchronized Burpees
- 10 Synchronized High five planks
- 12 Synchronized Push ups
- 14 Partner Facing Wall Ball Sit ups (7 Each)
- 16 Air Squats
- 200 Meter Run with Wall Ball (each person needs to carry half way)
Individual WOD
3 Rounds for Time
- 8 Pull ups
- 10 Burpees
- 12 Wall Ball sit ups
- 14 plank push up
- 16 Air squats
- 400 meter run
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Saturday, July 18, 2020
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