HAPPY 17th BIRTHDAY JESSICA!!!!!
Birthday WOD
Warm-up
Whiteboard posted
Skill
TABATA
-Leg raises
- Supermans
Conditioning
For Time:
4 Rounds -
- 400m Run
- 20 Box Jumps
- 20 Wall Ball Shots
- 20 Walking Lunges
Warm -Up:
-Whiteboard Warm-up
Group:
-Squat Challenge
-Active rest 3 min.
-Jump Rope (Singles) Challenge
Conditioning:
For Time:
21-15-9
-Burpee Box Jump Over
-KB Swings
-Sit ups
Warm-Up:
-Whiteboard Posted Warm-up
Strength:
Ascending 8 min. EMOM
3 Reps of Deadlift, hang power clean, front squat
Conditioning:
For Time:
- 30 Burpees
- 30 Box jump, 24/20
- 30 Pull-Ups
- 30 Kettlebell swings, 53/35
- 30 Lunges
- 30 Sit-Ups
- 30 Push press, 45 pounds
- 30 Supermans
- 30 Wall ball shots, 20/14
- 30 Double Unders
Warm-up
Whiteboard posted
Skill
TABATA
-Leg raises
- Supermans
Conditioning
For Time:
4 Rounds -
- 400m Run
- 20 Box Jumps
- 20 Wall Ball Shots
- 20 Walking Lunges
Warm-Up:
-Whiteboard Posted Warm-up
Strength:
Tabata
-Leg Raise
-Mountain Climbers
Conditioning:
Crossfit's Cindy
AMRAP in 20 Minutes:
- 5 Pull-Ups
- 10 Push-Ups
- 15 Air Squats
Scaled - 3/6/9 and/or shortened time
Warm-up-
Whiteboard posted
Skill-
1000 m row for time
Conditioning -
