June 23, 2015

CrossFit
Skill:
1) Weighted Pull Up 5-5-5
2) Strict Ring Dip: 3 x Max Rep

WOD:
1) 6 Minute AMRAP
Run 800m
Toes to Bar
*Against a 6:00 clock, run 800m and in the remaining time max rep toes to bar.

— Rest 1 Minute —

2) 6 Minute AMRAP
Row 1000m
Double Unders
*Against a 6:00 clock, row 1000m and then max rep double under in remaining time.

CrossFit 101
Strength/Skill: 4 Sets
6 Romanian Kettlebell Deadlifts
20 Supine Hamstring Curls with Med Ball
60 Second Nose to Wall Handstand Hold
*Rest 30 seconds between movements

WOD: 8 Minute AMRAP
12 Russian Kettlebell Swings (70/53)
12 Alternating Reverse Goblet Lunges

CrossFit Teens
Coach Amanda’s Choice

CrossFit Prep
Lifts: Snatch/Overhead Squat
Skill: GHD Sit Ups

Incendia Barbell
1) 3 Position Clean & Jerk
2) Clean Pull 4 x 3