CrossFit Open 15.3
Warm Up
2 Rounds:
10 Pull Ups
20 Burpees
1 Burgener
20 Sit Ups

Mats
Ladders
Falling Starts

WOD
400m Run
50 Air Squats
400m Run
40 Air Squats
400m Run
30 Air Squats
400m Run
20 Air Squats
400m Run
10 Air Squats

CrossFit Open Workout 15.3

Warm Up
3 Rounds:
1 Burgener
5 Pull Ups
10 Air Squats
75 Double Unders (Jump Rope)

Overhead Squat 5×5
Thrusters 3×20

WOD – Wendy
75 Snatch For Time (40kg Bar)

Hollow Rock 3×30 Sec

Warm Up
4 Rounds:
10 Burpees
10 Box Jumps
10 Sit Ups
10 Back Extensions

Mats
Ladders

WOD
30 Minute AMRAP
100m Sprint
21 Air Squat
21 Sit Ups
21 Push Ups

Warm Up
3 Rounds:
Gorilla/Army Crawl
400m
10 Box Jumps
5 Inch Worms
5 Hang Cleans

Press to Overhead Squat 3 x15
Cleans 5×5

WOD – “Valerie”
50 – 40 – 30 – 20 – 10
Push Ups
Sit Ups
Air Squats
Pull Ups

Russian Twists 3 x 50 (w/a KettleBell)

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

Thrusters 3×15
Front Squat 5×5

WOD – Tiffany
(Bar of Choice)
100 Snatch Pull
100 Snatch
100 Snatch Press
100 Overhead Squat

Midline
3 Rounds:
20 Back Extentions
20 Toes to Bar or Knee Ups
20 Russian Twists

Finish Open Workout 15.2
Warm Up
3 Rounds:
10 Front Squat
400m
20 Sit Ups
10 Burpees

Russian Swings 3×20
Jerk 5×5

WOD – Ursula
75 Clean and Jerk  (10kg/10#)

Midline
Superman 5×30 Sec

Open Workout 15.2

Warm Up
3 Rounds:
10 Hang Cleans
10 Pull Ups
20 Double Unders
10 American Swings

Mats
Ladders

Depth Broad Jumps 20×1

WOD
20 Yard Sprints
On the Minute
Every Minute
for 30 Minutes

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

*Grab a Green Ball For Each Station to use (20/14)

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

American Swings 3×20
Snatch 5×5

WOD – Susan
100 Ball Slams

Midline
3 Lengths of a Lunge and Twist

Get a Green Ball and Get a Black and Grey Ball
one of each per Group.  Pass the Word

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

Burgener x 5

Push Press 5×5

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

Midline
Back Extensions 3×50