CrossFit

Warm Up

3 Rounds

1 Wall Walk
3 Kick to Handstand (Wall or Free)
4 Inchworms (no Pushup)
6 Pushups with alternating Arm/Leg Raises
6 V-Ups
6 DB Press

 

Strength
3 x 10 KB Press per arm (alternating)
Rest 3 min
As many sets as possible in 8 min
2 HSPU + 10 sec Handstand Hold
Rest as needed between sets

 

WOD
3 Rounds for Time
21 KB Swing (24/16)
150 m Run
9 Man Makers (30/20)

Rest to recovery
Cash Out with 50 Jeaners for Time (30/20)

Intensity

Rowing Warm Up
A. 3 Rounds
10 Leg Strokes
10 Arms
10 Full Strokes

B. 3 Rounds
5 Scap Pullups
10 Squats
7 Push Press
5 Cat Cows
WOD

“Jackie” – Intensity Version
For Time

1000 M Row
50 DB Thrusters (30/20)
30 Pullups (More than green band? Ring Rows)

 

Cash Out

Trainer Choice