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Warm-Up 3 Sets: 10 Sit-Ups10 Pineapple Pickers10 Halo Squats20 Mountain Climbers Strength/Skill 5 Sets: 1 Clean + 3 Front Squats @ 80% of Clean 1RM WOD 3 Minute AMRAP: Burpee Box Jumps or Step-ups 24/20″ Rest 2 Minutes For Time: 800 Meter Run Score = Reps, Time Sweat class Warm up 2 Sets: :60 jog/ row10 jumping jacks10 mountain climbers10 yogi push-ups10 knee hug to lunge WOD 10 Minute AMRAP 10 air squats5 hang clean to push press10 push-ups5 hang clean to push press Rest 2 Minutes, Then… 3 Rounds: 10 bicycle crunches10 side plank crunches10 bird dog
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Warm-Up Tabatta Row WOD 16 Minute AMRAP: 40 Meter Run Then, With the Remaining time… 8 DB Front Squats8 DB Lunges8 DB Deficit Push-Ups
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Warm-Up 3 Sets: 10 Halo Air Squats5 Halo Monster walks (5 left, 5 right)3 Inchworms Strength/Skill Every 2 Minutes For 8 (4 Sets): Back Squat x 3 Reps @80-83%HS Hold or Plank Hold x :15 – :30 WOD CrossFit Open Workout 12.1 7 Minute AMRAP: Burpees Warm up 3 Sets: :30 jog:15 plank hold5 goblet squats WOD 4 Minute AMRAP2 man makers20 skiersRest 1min. 4 Minute AMRAP2 walk walks20 jumping jacksRest 1min. 4 Minute AMRAP4 push-up to side plank20 hip bridgeRest 1 min.Then repeat all movements one time through!
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Warm-Up 3 Sets: 20 Jumping Jacks10 Pineapple Pickers20 Mountain Climbers Strength/Skill EMOM for 10 Minutes: Minute 1: Dips x 5-10 RepsMinute 2: Strict Pull-Ups x 3 Reps + C2B Pull-ups x Max Reps* *Scale with pull-ups/ring rows x 5-10 reps WOD 10 Minute AMRAP: 20 KBS O = 70/53 D = 53/35500 Meter Row
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Warm-Up 3 Sets: 20 Jumping Jacks10 Pineapple Pickers20 Mountain Climbers WOD EMOM EMOM for 21 Minutes (7 Sets): Minute 1: Deadlift x 5Minute 1: Burpees x 5-7Minute 1: Hollow Hold or Tuck Hold x :15 – :30 Sweat Class Warm up 3 Sets: :60 jog6 knee hug to lunge10 banded bow and arrow3 inchworms WOD 6 min. AMRAP 2x- multi directional lunges10 sit ups15 ring rows/ pulldowns/10 pull ups20 double unders/40 singles/20 jacks Rest 2min. Then repeat!
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