CrossFit

Warm Up

1 Min Anterior Compartment Smash

Then 3 Rounds

10 Jumping Squats

5 Push Ups

5 Good Mornings (45/35)

10 Hollow Body Rocks

 

Power WOD

10 Min EMOM

3 Box Jumps at 85% of Max Height

Max Clapping Push Ups

 

Conditioning WOD

14 MIn AMRAP

30 Russian Twists (30/20)

6 Deadlifts (225/155)

150 m Run

Scaling

Rx+ 275/195 & 40/30

Adv. 185/135

Int. 155/115

Beg. 135/95

Nov. 115/75

Intensity

Warm Up

3 Rounds

150 M Run

10 DB Press

5 Inch Worms

10 Chin to Knees

 

WOD

25 minute AMRAP

400 M Run

1 Rope Climb*

15 DB Push Press (30/20)

10 DB Front Squats (30/20)

20 Abmat Situps

*scaling for rope climb

1 Partial Climb

-or-

2 Beginner Climbs

-or-

6 Strict Pullups