CrossFit

Warm Up

5 min Double Under Practice
Then
3 rounds with a PVC
10 Pass Throughs
10 Overhead Walking Lunges
5 Overhead Squats
10 Sotts Press

 

Strength WOD

Low Bar Back Squat
5 x 75%
3 x 85%
1+ x 95%

Not cleared? Do 5-5-5

 

WOD

For Time
35-30-25-20-10
Double Unders
AbMat Situps
15 Overhead Squats (95/65)

Each round ends with 15 OHS

No D/U? Do Attempts! — No Singles Allowed today

Time Capped at 15 Minutes

ADV & INT: 75/55

BEG: 65/45

NOV: 55/35

Intensity

Warm Up

3 Rounds
150 Run
40′ Bear Crawl
5 Scapular Pullups
10 Abmat Situps

 

WOD 1

3 Rounds
2 Min Max Reps
Cal Row
Ring Dips
Ball Slams 30/20
Rest 1 Min

 

WOD 2

For Time

10-9-8-7-6-5-4-3-2-1 Reps Of
Toes to Bar
Wallballs (20/14)
Plank Walkups