CrossFit

Warm Up

3 Rounds
150 m Run
40 ft Broad Jumps
5 Pushups
10 KB Thrusters (5 per arm)(24/16)

 

Strength WOD

Press
5×5@65% 1RM
Sets across

Not cleared? Use a moderate weight (approximately 75% of your current 5-rep max)

 

WOD

4 Rounds for Total Reps
Push Press (95/65)
Box Jumps (24/20″)
Burpees
1 minute per station, 1 min rest between rounds

Intensity

Warm Up

2 Rounds
Partner Up
150 M Run Together
75ft Side Shuffle Pass (20/14)
10 Partner Pushups
10 Situp and Toss (20/14)

 

WOD 1

Roll the Dice – 12 Minutes
1 – Prison Squats (45/35)
2 – Push-ups
3 – DB Rows (l+r=1) (30/20)
4 – Sit-up and Presses (30/20)
5 – Russian Twists (L+R=1) (30/20)
6 – V-ups

1 or 2 – 5 Reps
3 or 4 – 10 reps
5 or 6 – 15 reps

 

WOD 2

Partner Up – for time and in order
100 Squats
Then
2 Rounds
50 Ball Slams
75 Push Press 30/20
100 Abmat Situps
Then
400 m Run (together)

1 works, 1 holds a plank. Switch when the person in the plank drops or when half the reps are complete, whichever comes first.