CROSSFIT

Skill

EMOM 10:

8-10 Strict Dips

6-8 Strict HSPU

Core

4 Rounds:

10 Ring Tucks

20 MB Crossovers

WOD

“Open 17.1”

10 DB Snatches

15 Burpee Box Jump Overs

20 DB Snatches

15 Burpee Box Jump Overs

30 DB Snatches

15 Burpee Box Jump Overs

40 DB Snatches

15 Burpee Box Jump Overs

50 DB Snatches

15 Burpee Box Jump Overs

BFIT

Skill

EMOM 10:

14 DB Cleans

12 Burpees

Core

4 Rounds:

10 Ring Tucks

20 MB Crossovers

WOD

“Open 17.1”

10 DB Snatches

15 Burpee Box Jump Overs

20 DB Snatches

15 Burpee Box Jump Overs

30 DB Snatches

15 Burpee Box Jump Overs

40 DB Snatches

15 Burpee Box Jump Overs

50 DB Snatches

15 Burpee Box Jump Overs

CROSSFIT

Skill & Strength

EMOM 3: 8-10 Pull Ups

EMOM3: 6-8 C2B

EMOM 3: 4-6 BMU

WOD

1000m-500m-400m-200m

Run

50-40-30-20

Kettlebell Swings

25-20-15-10

Pull Ups

BFIT

Rowing

EMOM 9:

10-14 Cal Row

WOD

1000m-500m-400m-200m

Run

50-40-30-20

Kettlebell Swings

25-20-15-10

Ring Rows

CROSSFIT

Strength

Back Squat

5 x 5

WOD

20-18-16-14-12-10-8-6-4-2

Wall Balls

T2B

BFIT

Strength

3 x 20

DB Squats

DB Lunges

WOD

20-18-16-14-12-10-8-6-4-2

Wall Balls

Knees to Elbows

CrossFit

Core & Running

4 Rounds:

200m KB Run

20 KB Sit Ups Lifts

WOD

21-15-9

Deadlifts (100/70)

T2B

Rest 3 Mins

21-15-9

Deadlifts (80/55)

Wall Balls

Rest 3 Mins

21-15-9

Deadlifts (60/40)

Burpee Box Jump Overs

BFit

Core & Running

4 Rounds:

200m KB Run

20 KB Sit Ups Lifts

WOD

21-15-9

KB Deadlifts

V-Ups

Rest 3 Mins

21-15-9

KB Deadlifts

Wall Balls

Rest 3 Mins

21-15-9

KB Deadlifts

Burpee Box Jump Overs

CrossFit

WOD 1

EMOM 10:

30 Double Unders

6 Burpees

Core

5 Rounds:

20s Hollow Hold

20s Mountain Climbers

20s Rest

WOD 2

AMRAP 14:

15 OHS

15 C2B Pull Ups

45 Double Unders

BFit

WOD 1

EMOM 10:

30 Double Unders

6 Burpees

Core

5 Rounds:

20s Hollow Hold

20s Mountain Climbers

20s Rest

WOD 2

AMRAP 14:

15 DB Squats

15 Ring Rows

45 Double Unders