110119

Warm Up
3 Rounds
400m
Lunge ><
10 Push Press
20 Sit Ups

Wall Balls 3×10
Snatch 5×5

WOD – Yolanda
25 Box Jumps – Buy in
21-15-9
Push Ups
Pull Ups
Air Squats
Sit Ups
25 Box Jumps – Cash out

103119

Warm Up
2 rounds
Lunge / Lunge Backwards
1 Burgner
15 Sit Ups
15 Box Jumps
400m

Mats
Ladders

WOD –
Free Lift
or come see me if you would like to try
The CrossFit Open Workout

102819

Warm Up
2 Rounds
10 Burpees
10 Sit Ups
10 SDLHP
100 Jump Rope

Russian Swings 3×20
Push Press 5×5

WOD – Xiong
10 Snatch
20 Cleans
30 Push Press
40 Back Squats
50 Clean Pulls
60 Box Jumps
70 Tricep Dips
80 Push Ups
90 Air Squats
100 Sit Ups