CrossFit

Warm Up

Moving Blackburns (I, Y, T, Diamond)
10 slow reps each
-Then-
3 Rounds
150 m Run
5 Broad Jumps
5 Pushups
3 HSPU

 

Skill / Strength WOD

12 Min to Complete
Box Jump for max height
3xMax Rep Strict Pullups
On Bands? Choose a band that does not let you get more
than 10 reps on your first set and stick with it

 

WOD

AMRAP 18 min
400 m Run
40 ft. Overhead Walking Lunge (45/35)
15 Push Press (95/65)
15 Pushups

INT & BEG: 75/55

Intensity

Warm Up

3 Rounds
150 M Run
10 V-Ups
5 Pushups

 

WOD

For Time
800 M Run
70 Squats
60 Russian KB Swings (24/16)
50 Situps
400 M Run
30 Ring Rows
20 Burpees
400 M Run
50 Situps
60 Russian KB Swings
70 Squats
800 M Run