CrossFit

Warm Up

Apparatus Gymnastics

 

Strength WOD

Weighted Ring Dip
1-1-1-1-1-1-1

Superset each set with one of the following:
3 Muscle Ups
2 Muscle Up Attempts
5 Kipping Pullups

(athlete selects one movement and does that for all of the supersets)

 

WOD

AMRAP 9 min
18 V-Ups
9 Thrusters (115/75)
20 ft. Handstand Walk
No HS Walk? Do 3 Wall Walks per round

ADV: 95/65

INT: 75/55

BEG: 65/45

Intensity

Warm Up

3 Rounds
10 Banded Pass Throughs
10 Russian KB Swings
150 M Run
40’OH Walking Lunge (unweighted/arms overhead)

 

WOD

For Time
150 M Waiters Walk
50 KB Deadlifts
25 Goblet Squats
800 M Run
50 KB Swings
25 Goblet Squats
800 M Run
50 KBSDLHP
25 Goblet Squats
150 M Waiters Walk
24/16 for all KB Movements

 

Ca$h Out

1/2 Tabata
Hollow Hold
Shoulder Taps