CROSSFIT

“Cindy”

AMRAP 20:

5 Pull Ups

10 Push Ups

15 Squats

BFIT

“Cindy”

AMRAP 20:

5 Pull Ups

10 Push Ups

15 Squats

CROSSFIT

Technique

Rope Climbs

WOD 1

5 Rounds:

10 Double KB Push Press

10 Plate G2OH

10 Deadlifts (80/50)

WOD 2

AMRAP 5

Burpees

BFIT

Technique

Rope Climbs

WOD 1

5 Rounds:

10 Double KB Push Press

10 Plate G2OH

10 Deadlifts (80/50)

WOD 2

AMRAP 5

Burpees

CROSSFIT

Core

4 Rounds:

30 Bicycle Crunches

10 Plate In and Outs

10s L Hold

WOD

100-75-50-25

Double Unders

40-30-20-10

KB Swings

20-15-10-5

Thrusters (50/30)

BFIT

Core

4 Rounds:

30 Bicycle Crunches

10 Plate In and Outs

10s L Hold

WOD

100-75-50-25

Double Unders

40-30-20-10

KB Swings

20-15-10-5

DB Thrusters

CROSSFIT

Strength

EMOM 12

3 Deadlifts

1 Power Clean

1 Low Hang Power Clean

2 High Hang Power Clean

WOD

500m Run

15 Power Cleans (60/40)

25 T2B

50 HR Push Ups

25 T2B

15 Power Cleans

500m Run

BFIT

Strength

EMOM 12:

10 Kettlebell Swings

5 DB Cleans

WOD

500m Run

15 DB Cleans

25 Knee Raises

50 HR Push Ups

25 Knee Raises

15 DB Cleans

500m Run

CROSSFIT

“Open 20.5”

120 Wall Balls

80 Cal Row

40 Muscle Ups