CrossFit

Warm Up

2 Rounds
10 V-Ups
10 Jumping Pullups
5 Burpees

3 Rounds
5 KB Deadlifts
5 KB SDLHP
5 KB Swing

 

Strength

Deadlift

17 min to 1RM

Not cleared? Work to a 5rep max, focusing on maintaining excellent form!

 

WOD

Tabata Style, For Total Reps
Strict Pullups
Thrusters (115/75)
Knees to Elbows

 

ADV: 95/65

INT: 75/55

BEG: 65/45

Rx+: Bar Muscle Ups, 135/95 Thrusters, and Kipping TTB

Intensity

Warm Up

3 Rounds
10 Single Leg Hip Bridge (5 per side)
150 M Run or 100 Singles
40 ft Bear Crawl
20 Sec L Hang from bar

 

WOD 1

2 Rounds For Total Reps
1 Min Per Station
Prison Squats (45/35)
Ring Rows
Side Plank (R)
Side Plank (L)

 

WOD 2

For Time

22-16-8
KB SDLHP (32/24)
Goblet Squats
Reverse Lunges (l+r=1)

150 m Run
Run 150 after each round -or- 100 Single Unders