CrossFit

Warm Up

1 Min Anchored T-Spine Mobilization

Then 2 Rounds:

3 Handstand Pushups (or 3 kick to handstand)

10 Walking Lunges

5 Upside Down KB Presses (Light)

Then 2 Rounds:

5 Good Mornings (45/35)

5 Front Squats (45/35)

 

Strength WOD

Press

5@60

5@70

5+@80%

Not Cleared? Do 5-5-5 focusing on form

 

Conditioning WOD

8 Min EMOM

4 Box Jumps (36/28)

Max Ring Chin Ups (on bands? do chin ups on the bar)

– Rest 2 Min –

8 Min AMRAP

10 Push Ups

5 Hang Power Cleans (135/95)

 

Scaling

Rx+: 185/135

Adv: 115/75

Int: 95/65

Beg: 75/55

Intensity

Warm Up

2 Rounds

250 M Row

40′ Walking Lunges

5 Good Mornings (PVC)

5 DB Push Press (light)

5 DB Push Jerks

 

WOD 1

10 Min AMRAP

1 Russian KB Swing (24/16)

1 KB Goblet Squat

10 Situps

2 Russian Swings

2 Goblet Squats

10 Situps

etc… (Each round increases by 1 rep and always do 10 situps)

 

WOD 2

For Time

500 M Row

– Then –

40-30-20-10

Squats

“Jeaners” (20/14)

Double Unders*

*No Double Unders? Do singles at double reps and finish the WOD by doing 25 DU Attempts!”