Main – CrossFit

Warm-up (No Measure)

2x
30x Squats
30x Double Unders
15x SDHP
15x Ball Slams

Metcon (AMRAP – Rounds and Reps)

AMRAP in 15 Minutes of:
6x Thrusters (95/65#)
9x Pull Ups
12x Box Jumps (24/20″)

Post WOD Mobility

Roll out Quads/IT Band/Hamstrings
Wide leg forward fold
Seated side stretch
Clasp hands behind your back and squeeze shoulders together

Main – CrossFit

Warm-up (No Measure)

3x
25x Mt Climbers
15x Back Extensions
15x Lunges

Metcon (Time)

10x
200m Run
10x Push Ups
10x Sit Ups
20x Double Unders

Comp (RX+)

Plate Push Ups
GHD Sit Ups

Post WOD Mobility

Upward dog
Bar on shoulder
Bar on calves

Main – CrossFit

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Metcon (Time)

Buy-In (Choose one of the following):
800 Meter Run
1 K Row
1.2 Mile Airdyne

10x KB Squat Cleans (55#/35#)
20x Push-Ups
30x Wall Balls (20#/14#)
40x Weighted OH Walking Lunges (45#/35#)
50x Double Unders
40x Weighted OH Walking Lunges (45#/35#)
30x Wall Balls (20#/14#)
20x Push-Ups
10x KB Squat Cleans (55#/35#)

Cash-Out (Choose one not used in the Buy-in):
800 Meter Run
1 K Row
1.2 Mile Airdyne

Comp (RX+)

KB Squat Cleans (70#/55#)
Ring Push-Ups
Weighted OH Walking Lunges (75#/65#)

Post WOD Mobility

Sampson Stretch
Shoulders on band (4 positions)
Roll out…….everything
Glute smash and floss (w/ ball)

Main – CrossFit

Warm-up (No Measure)

3x
Row 300m
10x Kettlebell Squat Clean
10x Hollow Rocks
30x Double Unders

Front Squat (Find a 1RM in 15 Minutes)

Metcon (AMRAP – Reps)

TABATA
Squats
Mt Climbers
Sit Ups

Post WOD Mobility

Couch stretch
Sampson stretch-banded distraction
Roll out butt!! and then quads
Runners lunge