CrossFit

Warm Up

Olympic Wall Squat – 1 min
Couch Stretch – 45 sec per side
3 Rounds
5 Cal Row
:10 Ring Support
10 KB Swing
5 Diamond Pushup

Strength WOD

Weighted Ring Dip
3-3-3-3-3
Weighted Good Morning
10-10-10

 

WOD

In 12 min
400 m Run
Then AMRAP
21 KB SDLHP (32/24)
15 Jumping Ball Slams (30/20)
9 Clapping Pushups

Intensity

Warm Up

3 Rounds
150 Run
10 PVC Good Mornings
10 PVC Pass Throughs
2 Scap Pullups +2 Strict Pullups
10 Squats

 

WOD 1

EMOM 12 Min
3 Strict Pullups
5 V-Ups
Max Jumping Squats

 

WOD 2

For Time

150 M Run
then
21-15-9
DB Push Press (30/20)
Toes To Bar
Abmat Situps
then
400 m Run
then
15-10-5
DB Push Press (30/20)
Toes To Bar
Abmat Situps
then
150 M Run