CrossFit WOD
PERFORMANCE
A.
Five sets of:
Back Squat x 3-5 reps @ 30X1
Rest 60 seconds
Single-Arm Dumbbell Row x 8-10 reps @ 2020
Rest 60 seconds
B.
Complete as many rounds and reps as possible in 10 minutes of:
1 Deadlift
1 Hang Power Clean
1 Front Squat
1 Push Press
(You must perform 5 burpees any time the weight settles on the ground. Loading: Men=115 lbs, Women=75 lbs)
CrossFit WOD
FITNESS
A.
Three sets of:
Back Squat x 8-10 reps @ 30X1
Rest 30 seconds
Dumbbell External Rotation x 8-10 reps @ 2020
Rest 30 seconds
Kettlebell Swings x 15-20 reps
Rest 2 minutes
B.
Complete as many rounds and reps as possible in 10 minutes of:
5 Dumbbell Man-Makers
10 Alternating Cossack Squats
BootCamp WOD
INTENSITY
A.
12 Min AMRAP
12 DB OH Walking Lunges (1,2,3)
9 Burpees
6 DB Hang Power Cleans
3 ManMakers
B.
12 Min AMRAP
12 Jumping Lunges
9 Ball Slam + Star Jump
6 Sit Up & press w / Ball
3 Pivot Squats
