CrossFit

Warm Up

8 min of Agility Drills
Hi Knees – 1 foot in
Hi Knees – both feet in
Icky Shuffle
2 Forward, 1 Back
Moving Plank – 1 hand in each
Then 3 rounds of “Cindy”

 

WOD

Partner Up
3000 m Row
50 RIng Dips
50 Toes to Bar
75 Wall Balls (20/14)
100 Pushups
1200 m of Running

Partition reps as desired. One person must be on rower until 3000 m
is complete. Then one works, one holds pet rock (32/24 kg KB)
Penalty for dropped rock = 10 Unison Burpees

Intensity

Warm Up

2 Min of Jump Rope
THEN 3 Rounds
5 Single Leg Hip Bridge (per side)
5 DB Press
5 Bird Dogs (per side)
10 Vups

 

WOD 1

20 min AMRaP
20 Russian Twists 30/20
20 Jumping Ball Slams 30/20
20 Push Press 30/20
10 Jumping Lunges (total)(no jumping? 20 Reverse lunges)
10 Vups

every 5 min stop and do 5 Burpees

 

WOD 2

For Time
150 M Sprint
100 Butterfly Situps
50 Air Squats
25 Toes to Bar
150 M Sprint