Warm-up
DROM
30 sec. static hang from pull-up bar
High knees
Skipping
Butt-kickers
Backward run
200 meter med ball run
Med ball drills
20x Wall ball
WOD
5 Rounds
20x Push-up
15 Toes -to -bar
20x Box jump
AMRAP in 20 minutes
10x Overhead squat (95#/65#)
Run 400m
10x Knees to elbows
For time
10x Pistols (5 per leg)
20x Box jumps
30x Knees to elbows
40x Push-ups
50x Jumping pull-ups
40x Mountain climbers
30x Sit-ups
20x Tuck jumps
10x Air squats
5 rounds
10x Kettlebell Turkish Get-Up 53#/34#
20x Push-ups
50x Flutter kicks (4-count)
15′ rope, 2 ascents
Complete in as few rounds as possible or score for time
Continue through sequence until 100x back squats completed
1 minute max reps back squat (bw)
10x Pull-ups
10x Push-ups
3 rounds, 10-20-30x reps
Squats
Ring dips
Squats
Pull-ups
Squats
Push-ups
Pistols! via CrossFit Springfield (http://crossfit-springfield.com)
10 Rounds
5x pistols, each leg
10x ring dips
15x L-Pull-ups
20x GHD back extensions
25x GHD sit-ups
15 foot rope climb, 5 ascents in 1 minute
3 Rounds for time
20x KB clean & jerk 35#/26#
Run 800 meters
30x wall ball 20#/16#
Row 500 meters
For time
40 meter farmer carry (2 barbells each 95#/65#)
75x Flutterkicks (4-count)
100x Push-ups
150x Sit-ups
10 rounds
Incline sit-ups 10-9-8-7-6-5-4-3-2-1x
Pull-ups 1-2-3-4-5-6-7-8-9-10x
