CrossFit

Warm Up

Kettlebell Warm Up

Work from your log on your cleared position… Ready to test up? Ask a trainer!

 

WOD

Teams of 4
2,000 m Row
50 Burpee Pullups
75 Hang Power Cleans (95/65)
75 Thrusters (95/65)
150 KB Swings (24/16)
150 Box Jumps (24/20)
300 Russian Twists (30/20)

2 people work
1 holds pet rock (32/24kg)
1 holds plank

Dropped rock = 10 HSPU for each team mate
If person on plank drops, they MUST trade places with someone else immediately
Partition as desired; only one person per station at a time

Intensity

Warm Up

2 Min Double Under Practice
Then 3 Rounds
5 Prison Squats
10 Lateral Jumps
5 Banded Pushups
10 Reverse Lunges (total)
WOD 1
For Time

21-15-9 Reps of
OH Walking Lunges (35/25)
Burpees Over Abmat (lateral jump)
Butterfly Situps

20 Double Unders after each round (today’s sub = 10 attempts)

 

WOD 2

Tabata
DB Floor Press (10/20)
Rest with DBs pressed OH
Bottom to Bottom Squats 10-12 reps
Shoulder Taps (hold High Plank)