Warm up- official crossfit warm up

Skill- partner up

Wod

The class will split off into groups of no more than 4. Each group will complete these mini wods:

1 min AMRAPS:

wall balls/ box jumps/ kettlebell swings/ pull-ups/ situps/ thrusters/ back extensions/ sdhp/ pushups

*1st person/team does 1min AMRAP then 2nd person/team does 1 min AMRAP. Whoever has less reps get's a letter. Winner always starts next round first. Loser is first person to HORSE. Plank off determines tie. Loser runs 1 mile.

Travel Wod- 21-15-9 reps

Pistols/V ups

Warm up- SAQ warm up

Skill- running backwards

Wod- Griff

For time:

Run 800 meters

Run 400 meters backwards

Run 800 meters

Run 400 meters backwards

Post Wod- coaches choice core work

Travel Wod- 5 rounds

5 Handstand Push Up/ 15 Squats

Warm up- coaches choice

Skill- coaches choice

Wod- 3 rounds for time

50 sumo deadlift high pull

12 bodyweight deadlift

21 box jumps (20in)

Travel Wod- 15 minute AMRAP

10 jumping lunges/ 20 sec handstand/ 20 4 count flutterkicks

Warm up-3 min Double under practice

2 rounds

10 inchwarms / 20 lunges (per leg)/ 15 leg swings (per leg)/ 30 sec hollow body hold

Wod- Front Squat 5-5-5-5-5 reps

Post Wod- Isabel – 30 Squat Snatch for time, 135/ 95

Travel Wod- Plank and L Sit Ladder

15 sec plank/15 sec rest/15 sec L sit/15 sec rest/30 sec plank/30 sec rest/30 sec L sit/30 sec rest

45 sec plank/45 sec rest/45 sec L sit/45 sec rest/1 min plank/1 min rest/1 min L sit/1 min rest/45 sec plank

45 sec rest/45 sec L sit/45 sec rest/30 sec plank/30 sec rest/30 sec L sit/30 sec rest15 sec plank

15 sec rest/15 sec L sit/15 sec rest

Warm up-10 pass throughs /10 band pull aparts

3x10 barbell snatch complex

snatch grip deadlift

snatch grip hang pull

Overhead squats

Skill- Power snatch

Wod- Three rounds, 21-15- and 9 reps, for time of:

95/65 pound Overhead squats

Burpees

Post WOD- 12 min AMRAP

200m run/25 ball slams/25 Wall ball shots

Travel Wod- 2 min drills

max push up in 2 minutes/rest 2 minutes

max sit up in 2 minutes/rest 2 minutes

max squat in 2 minutes/rest 2 minutes

max burpee in 2 minutes