CrossFit

Warm Up

Banded Overhead Distraction (1 min / arm)
Then 1 min rope jumps
3 rounds of
5 Pushups
5 DB Thrusters
5 Good Mornings
Then 1 min Double Unders or attempts

 

Strength

Press
5 x 70, 75%
3 x 80, 85%
(1 x 90%) x 3

 

WOD

AMRAP 10 min
21 Double Unders
15 Push Press (95/65)
9 Cal. Row

Still working on Doubles? Do 30 sec of Attempts

ADV & INT: 75/55

BEG: 55/35

Intensity

Partner Warm Up
Split 30 Cal Row Sprint
Then 2 Rounds
12 Partner Pushups
2 Junkyard Dogs Each

 

WOD 1

Partner Up
20 Min AMRAP
15 Partner Wallballs (20/14)
20 Partner Russian Twists (30/20)
20 Alternating Box Jumps (24/20)
150 M Run with ball

 

Cashout
Teams of 4
Weighted Bear Crawl Push Relay 75′
50lb ball