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Warm-up

Dynamic

2 Rounds of:
Shoulder Triplet
10 Squats
10 Push-ups

WOD

CrossFit Total
Back Squat
Press
Deadlift

Cool Down

2 Rounds of:
Walk a Lap
Hamstring Stretch
Cobra
Childs Pose

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Warm-up

Dynamic
500 m Row

WOD

Skill:
Planks (floor, rings, 1 leg…)
3 rounds hold for 60 sec

Metcon:
50 Jumping Jacks
50 Push-ups
50 Tuck Jumps
50 Abmat Situps
50 Mountain Climbers
50 Squats
50 Jumping  Jacks

Cool Down

2 Rounds of:
Walk a Lap
Hamstring Stretch
Cobra
Childs Pose

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Warm-up

2 Rounds of 7:
10 Shoulder Triplet
100 Jump Rope
10 Wall Ball
10 Abmat Sit-Ups

WOD

Skill:
Jerk 7×1

Metcon:
20 Right Arm DB Thrusters,
20 KTE’s,
20 Left Arm DB Thrusters,
20 Box Jumps,
20 DB Snatch Right Arm,
20 Pull-Ups,
20 DB Snatch Left Arm

DB Weight: 45/25lbs

Cool Down

Dynamic

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Warm-up

2 Rounds 10 reps of:
Shoulder Triplet
Push-ups
Abmat Sit-ups
Squats

WOD

Skill:
Over Head Squats
3 -3 – 3-  3 -3

Metcon:
5 rounds:
5 Deadlift 185/275
10 Burpees

Cool Down

2 rounds of:
15 -20 sec of Samson Stretch
Cobra
Childs Pose
Hamstring Stretch