CrossFit WOD
PERFORMANCE
In teams of two, complete as many rounds as possible in 30 minutes of:
“Dissecting Kelly”
400 Meter Run
30 Box Jumps (24″/20″)
30 Wall Ball Shots (20/14 lbs)
Team members will alternate tasks, with only one member working at any one time. Thus, Partner A will run 400 meters, Partner B will perform 30 Box Jumps, Partner A will perform 30 Wall Ball Shots, and Partner B will run 400 meters – and so on for 30 minutes.
CrossFit WOD
FITNESS
In teams of two, complete as many rounds as possible in 30 minutes of:
“Dissecting Kelly”
400 Meter Run
30 Box Jumps or Step-Ups
30 Wall Ball Shots
Team members will alternate tasks, with only one member working at any one time. Thus, Partner A will run 400 meters, Partner B will perform 30 Box Jumps, Partner A will perform 30 Wall Ball Shots, and Partner B will run 400 meters – and so on for 30 minutes.
BootCamp WOD
INTENSITY
A.
5 Rounds
5 Chin Ups
10 Push Up
15 Jump Squats
Then row 500m
B.
4 Rounds
5 Ring Rows
10 Burpees
Then 500m row
C.
3 Rounds
5/5 Renegade Rows 35/20
10 Sit up and Plate Press 45/25
*25 Min Time Cap
D.
Cash Out
3rds 30s Work – 30 Rest
Planks
Ball Slams
