CrossFit

Warm Up

3 Rounds
30 Sec. Ea leg Hip Flexor Stretch Ea. Leg
10 Banded Pass Throughs
10 Banded Good Mornings
75′ High Knees
Strength WOD

5 Rounds
Slam Ball Bear Hug Bulgarian Split Squats 50/40
30 Sec Supinated GHD Hold (set up similar to GHD Situp, hold at parallel)
10 Russian KB Swings AHAP
Conditioning WOD

15 Min AMRAP
150m Run
10 DB Snatches per arm (alternating) 35/25
10 Sit Up and Press 35/25 (use a DB)

 

Scaling

Rx+ 50/35
Adv. Go Rx
Int. 30/20
Beg. 25/15

Intensity

Warm Up

3 Rounds
10 Cal Row
10 Double Unders or Attempts
5 Ring Rows
10 Scapula Pushups

 

WOD 1

Tabata for Lowest Score
Air Squats
Cal Row
Ring Rows
Pushups
WOD 2

For Time
3 Rounds:
40 Double Unders
20 Abmat Sit-ups
THEN
800m Run

No Double Unders? Do 15 Attempts & 80 Singles

 

Cash Out

Tabata Bicep Curls