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Wednesday, January 1st

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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