CrossFit

Warm Up

3 Rounds

5 KB Deadlifts

10 Pushups

5 Good Mornings (45/35)

10 Squats

 

Strength WOD

Bench Press
1-1-1-1-1-1-1

 

WOD

For Time

50-40-30-20-10 Double Unders
21-18-15-12-9 KB Swings (24/16)

Today’s Sub is Singles at 3x reps

 

Cashout

Trainer Choice

Intensity

Warm Up

400 M Run
THEN 2 Rounds
10 Squats
10 Hollow Rocks
10 Lunges
10 Supermans

 

WOD 1

EMOM – 8 Min
30 Sec Hold Plank with Shoulder Taps
Remaining 30 Sec
5 WallBalls (30/20)

+1 wallball for every dropped plank
Score is missed wallballs
goal is to not miss any

 

WOD 2

8 Min AMRAP
7 Burpee Box Jumps (24/20)
10 Box Dips
150 M Run

 

WOD 3

4 Rounds for Time
250 m Row
7 Ring Rows
20 Jeaners (30/20)