CrossFit

Warm Up

Couch Stretch

Anterior Compartment Smash

2 Rounds

150 M Jog

10 Step Ups

10 Russian Kettlebell Swings

10 Squats

10 Push Ups

 

– NO Strength –

 

Conditioning WOD

“Heat Advisory”

For Time:

10-9-8-7-6-5-4-3-2-1 of:

Burpees*

40 ft. Overhead Walking Lunges (45/35lb)

10 Kettlebell Swings (24/16kg)

40 ft. Overhead Walking Lunges (45/35lb)

 

Scaling/Notes

L1) Start at 8

*The number of burpees descend. 10 KB Swings remains constant

40 Min Cut Off

Intensity

Warm Up

3 Rounds

150 M Run

10 DB Single Leg Deadlift (Alternating)

10 Squats

5 Inchworms

 

WOD 1

3 Rounds for Total Reps, 1 Minute Each Station

Ball Slams (30/20)

Russian Twists (30/20)

DB Press (30/20)

Rest

 

WOD 2

4 Rounds for Time

8 One Legged Burpees (4 per leg)

14 Alternating KB Dead Clean (from floor) (24/16)

150 M Run