CrossFit

Warm Up

4 Rounds with PVC
8 Pass Throughs
8 Muscle Snatch
8 Overhead Walking Lunges
8 Snatch Grip Press (behind the neck)
8 Good Mornings

 

Strength

Z-Press 3×10
Glute-Ham Raises 5×5
Weighted Planks 3×60 sec AHAP

 

WOD

4 Rounds for Time
15 Ring Pushups
15 Overhead Squats (95/65)
250 m Row
ADV: 75/55

INT: 65/45

BEG: 55/35

L1) 3 Rounds

Intensity

Warm Up

2 Rounds
10 Banded Squats
20 Med Ball Cleans
5 Inch Worms
10 Double Unders or Attempts
20 Flutter Kicks
WOD 1

10 MIn AMRAP
20 Double Unders
20 Jeaners (Count throw) (20/14)
20 Mountain Climbers (total)
20 Air Squats

Still working on Doubles? Do 30 sec. of solid attempts

 

WOD 2

10 Man Makers (30/20)
Then 2 RFT
30 Burpees
30 WallBalls (20/14)
30 Push Press (30/20)
Then
20 DB Rows (30/20)