CROSSFIT
WOD:
30 Alternating Pistol Squats
30 Sit Ups
30 Slam Balls 30/20
30 Sit Ups
30 Walking Lunges
30 Sit Ups
STRENGTH:
10-8-6-4-2:Bench Press
After each set:
12 Lateral Box Step Ups (6 each leg)
12 Waiter Squats (6 each leg)
:30 Plank
SWEATFEST
For Time:
25 Sprints (10m)
50 Wall Balls
75 Double Unders/150 Single Unders
Row 1,000m
75 Double Unders/ 150 Single Unders
50 Wall Balls
25 Sprints (10m)
CROSSFIT FOR SPORT
STRENGTH:
*Establish a heavy single:
Bench Press
WOD:
For Time:
100 Double
15 Toes - 2 - Bar/Knee Raises
15 Push Press
80 DU/SU
15 T2B/ Knee Raises
15 Push Press
60 DU/SU
15 T2B/ Knee Raises
15 Push Press
40 DU/SU
15 T2B/Knee Raises
15 Push Press
20 DU/SU
15 T2B
15 Push Press
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