CrossFit

Warm Up

Quad Smash – 1 Min per leg

Then 2 Rounds

8 Standing High Jumps (tuck)

8 Push Ups

8 Squats

15 Jumping Jacks

 

Strength/Skill WOD

5 x Max DB Bench Press 50/35

Superset 5X8 GHD Sit Ups/20 AB Mat Sit Ups

Then in 8 Minutes

Max Height Box Jump

 

Conditioning WOD

Tabata For Total Reps

Calorie Row

Jeaners (20/14)

Double Unders

Wall Balls (20/14)

Intensity

Warm Up

2 Rounds

10 Cal Row

5 Thrusters

10 Bent od DB Rows

40 Mountain Climbers

 

WOD 1

For Time

40-30-20-10

Calorie Row

Wallballs (20/14)

 

WOD 2

8 Min EMOM

30 Side Plank (alt side each round)

30 Sec Ring Dips

Score is amount of Ring Dips

 

Ca$h Out

1-Mile Time Trial