CrossFit

Warm Up

Gymnastics – Acrobatic

 

Strength

High Bar Back Squat
5 x 70, 75%
3 x 80, 85%
(1 x 90%) x 3

 

WOD

4 Rounds for Time
20 Situps
15 Wall Ball (30/20)
10 Burpees

L1) 3 rounds

Intensity

Warm Up

3 Rounds
5 Dive Bomber Pushups
10 Shoulder Taps
10 One Legged V-Ups
250 M Row

 

WOD 1

3 Rounds Total Reps
1 Min Per Station
Box Overs
Alternating Offset Plyo Pushups
Russian Twists (L+R=1)
1 Min Rest

 

WOD 2

For Time
400 M Run
20 Goblet Squat (24/16)
20 KB Push Press (10 per arm)
20 KB Deadlift
20 Hand To Hand Swings
500 M Row