CrossFit

Warm Up

3 Rounds
3 Wall Walks
6 Narrow Squats
6 One-Legged Candlesticks (3 per leg)
6 Kip Swings to Weightlessness
8 Pass Throughs (PVC)

Strength WOD

Overhead Squats
3×10
Increase in weight each set if possible, but focus on form first!
Achieving full ROM is more important than weight used

 

WOD

“Mary”
AMRAP 20 min
5 Handstand Pushups
10 Pistols (5 per leg, alternating)
15 Kipping Pullups

No kip?
If you’re on the Blue Band or lighter: Do Strict Pullups
Red+Purple or Heavier: Do Ring Rows

Intensity

Warm Up

3 Rounds
3 Wall Walks
6 Narrow Squats
6 One-Legged Candlesticks (3 per leg)
6 Kip Swings to Weightlessness
8 Pass Throughs (PVC)

 

WOD 1

“Mary”
AMRAP 20 min
5 Handstand Pushups
10 Pistols (5 per leg, alternating)
15 Kipping Pullups

No kip?
Blue Band or lighter: Do Strict Pullups
Red+Purple or Heavier: Do Ring Rows

 

WOD 2

AMRAP 6 min
150 m Run
30 Double Unders
15 V-Ups

No Doubles? Do 10 Attempts then 30 Singles