CrossFit

Warm Up

Oly Wall Squat – 1 min
Wrist Mobility – Trainer Choice

3 Rounds
5 Narrow Squats
3 One-Legged Candlesticks per leg
5 Burpees
150 m Run

 

Strength

Front Squat
3 x 75%
3 x 80%
Max Reps X 85%

 

WOD

3 Rounds for Time
400 m Run
40 ft. Broad Jump Burpees
10 Pistols (alt.)
40 Double Unders

Still working on Double Unders? Do 1 min of attempts

Intensity

Warm Up

400m Steady Row
Then 3 rounds
10 Air Qquats
10 Plank Walk Up
10s Active Hang

 

 

WOD

8 min AMRAP
20 Wallballs (20/14)
20 V-Ups

-Rest 2 min-

8 min AMRAP
30-20-10
DB Hang Power Cleans (30/20)
Push ups
(if you finish before 8min start back at beg.)
-rest 2 min-

In 8 min

500 m Row

-then-

AMRAP
15 DB Push Press
10 Front Squats
5 Burpees