CrossFit

 

Warm Up

3 Rounds

150m Run

5 Inchworms

3 Handstand Push Ups

5 Burpees

10 Walking Lunges

200m Row

 

WOD

“Fight Gone Bad”

3 rounds for total reps

Wall Ball Shots (20/14lb)

KB SDLHP (32/24kg)

Box Jumps (24/20”)

Push Press (75/55lb)

Row (Cal.)

1 minute at each station, 1 minute rest between rounds

 

Cash Out 

Time Trial WOD
Choose: 1 mile run OR 2,000 m Row

Intensity

Warm Up

Partner Rowing Warm Up

 

WOD

For Time

1000m Row

70 Squats

60 Russian KB Swings (24/16)

50 Abmat Situps

150m Run

20 Burpees

150m Run

50 Abmat Situps

60 Russian KB Swings

70 Squats

800m Run