WarmUp:

3 Mins Rope Skill Work

3 Mins Row

3 Mins Kip Work

3 Mins Shoulder Mobility

 

MOD:

Handstand Progression/Walks

WOD: 3 RFT

20 DL (135/95)

10 Hang Clean (135/95)

5 Box Jumps (24/20)

400m Run

WarmUp:

Chest Openers

Shoulder Mobility

PVC/Lacrosse Work

MOD:

Bench Press

As many Reps as Possible

@ 60%, 70%, 80%  of BW

 

WOD: AMRAP 15

5 Burpees

10 KB Swing or Press (50/35)

15 Dbl Unders

100m Sprint

WARM UP:

1/2min ea station

WarmUp:

ROM Drills

MOD:

Thruster

12 @ 70%

8 @ 80%

4 @ 90%

1 @ 100%

WOD:

21-15-9

Back Rack Thruster (95/65)

Lateral Bar Jumps

Pullups

Med Ball WarmUp:

Squat Passes

Sit Up Passes

Over Under Passes

MOD: Clean Progression

Front Squat, Clean Drops, Bar Sweep, High Pull, Turn Over, ROM

WOD: “Karen”

150 Wallballs for Time (20/16)

OPEN GYM

8-10 am

All CrossFitters are Welcome!

CrossFit Kids are Welcome as Well!!!