Warm Up
3 Rounds:
10 Front Squat
400m
20 Sit Ups
10 Burpees

Jerk 5×5
Russian Swings 3×20

WOD – “Ursula”
75 Clean and Jerk
For Time

Superman
3 x 30 sec

Dress Down
Take Roll
Watch a Movie
Discuss how movie can relate to CrossFit

Below is the Last River that I had the Pleasure of Guiding
Before Teaching….Could CrossFit Have Helped?

Warm Up
2 Rounds:
10 Push Ups
10 Pull Ups
10 Snatch
300m Run

Front Squat 5×5
Thrusters 3×15

WOD – “Tiffany”
1 Round:
100 Snatch Pull
100 Snatch
100 Snatch Press
100 Overhead Squat

Core
3×30 Seconds:
Back Extnsions
Knees to Elbows
Russian Twists

Warm Up
25 Burpees
20 Box Jumps
15 Sit Ups
10 Hang Cleans
5 Pull Ups

Mats
Ladders

Tuck Jumps 5×5

WOD –
5 Rounds:
300m Run
50 Push Ups

Warm Up
2 Rounds
400m
15 Push Ups
Gorilla / Crab Walk
20 Sit Ups

American Swings 2×20
Snatch 4×5

WOD – “Susan”
100 Ball Slams
For Time

Warm Up
800 Run
20 Burpees

Fight Gone Bad Final

Warm Up
3 Rounds:
10 Pull Ups
10 Box Jumps
10 SDLHP

FGB – Explanation
Notebook Final Check

WOD – “Prelim”
21-15-9
Push Press
Box Jump
SDLHP
Jump Rope (Add a zero)
Ball Slams

RARE OPPORTUNITY

I will give you extra credit to help with Sundays Event.
First 7 People to check in with me today will be credited

Warm Up
5 Min AMRAP
5 Push Ups
10 Air Squats
10 Sit Ups

Burgeners x 5
Push Press 5×5

WOD – “Rebecca”
21-15-9
Snatch Balance
Wall Ball
Ball Slam
Thruster

Back Extensions – 3×50 (GHD?)

Warm Up
15 Thrusters
10 SDLHP
10 Sit ups
10 Back Ext

Mats / Ladders

WOD
100m Sprint
50 Air Squats
100m Sprint
40 Air Squats
100m Sprint
30 Air Squat
100m Sprint
20 Air Squat
100m Sprint
10 Air Squats