CROSSFIT
STRENGTH:
Bench Press
*Establish a 1RM
WOD:
AMRAP in 12:00
5 Wall Walks
10 Deadlifts 135/95
15 Hand Release Push Ups
20 Overhead Walking Lunges 25/15
SWEATFEST
With 20:00 on the clock…
5 Rounds:
5 Ring Rows/Pull Ups
10 Push Ups
15 Air Squats
THEN 5 Rounds,
10 Sprints (10m)
10 Burpees
20 Sit Ups
Then, 5 Rounds:
5 Ring Rows/Pull Ups
10 Push Ups
15 Air Squats
CROSSFIT FOR SPORT
WOD:
AMRAP in 12:00
10 Hang Power Cleans
15 Push Ups
40 Double Unders/60 Single Unders
STRENGTH:
4 Rounds Of
25 Weighted Sit Ups
20 DB Step Ups
15 Empty Barbell Good Morning
10 DB Row
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