- WORKOUT OF THE DAY:
15min AMRAP:
15 Hang power cleans 60/40kg
15 Chest to bar pull ups
60 Double unders
- CROSSFIT LITE:
15min AMRAP
15 Kb swings
15 Jumping pull ups
120 Single skips
- CFP BARBELL:
Hang power snatch
2-2-2-2-2-2
- CFP GYMNASTICS:
For time:
50 Toes to bar
- WORKOUT OF THE DAY:
13min AMRAP:
70 Alternating Dumbbell Snatches 22.5/15
60 Wallballs
50/35 Calorie Row
40 Handstand Push-ups
- CROSSFIT LITE:
13min AMRAP:
70 Kb swings
60 Wallballs
50/35 Calorie Row
40 DB Seated press
- CFP BARBELL:
Bench press
10-8-6-4-2
- CFP GYMNASTICS:
Handstand push ups
10-9-8-7-6-5-4-3-2-1
Pull ups
1-2-3-4-5-6-7-8-9-10
- WORKOUT OF THE DAY:
13min AMRAP:
70 Alternating Dumbbell Snatches 22.5/15
60 Wallballs
50/35 Calorie Row
40 Handstand Push-ups
- CROSSFIT LITE:
13min AMRAP:
70 Kb swings
60 Wallballs
50/35 Calorie Row
40 DB Seated press
- CFP BARBELL:
Bench press
10-8-6-4-2
- CFP GYMNASTICS:
Handstand push ups
10-9-8-7-6-5-4-3-2-1
Pull ups
1-2-3-4-5-6-7-8-9-10
- WORKOUT OF THE DAY:
20min AMRAP:
50 Wallballs
50 Double Unders
40 Box Jumps
40 Toes to Bar
30 Chest to Bar Pull-ups
30 Burpees
20 Cleans 65/45
20 Jerks 65/45
10 Snatches 65/45
10 Ring Muscle-ups
- CROSSFIT LITE:
20min AMRAP:
50 Wallballs
50 Single
40 Box Step ups
40 Abmat sit ups
30 Jumping pull ups
30 Burpees
20 Kb swings
20 Push ups
10 Medball cleans
10 Ring rows
- CFP BARBELL:
Front squat
2-2-2-2-2
- CFP GYMNASTICS:
100m handstand walk
Not for time
- WORKOUT OF THE DAY:
Athletes Choose 1 From Each Section:
Weightlifting
1RM Deadlift
1RM Bench Press
1RM Back Squat
Gymnastics
Max Strict Pull-ups
Max Muscle-ups
Max Strict Handstand Push-ups
Conditioning
1 Minute Bike Calories
500 Meter Row
- CFP BARBELL:
Deadlift
Establish a 10RM
- CFP GYMNASTICS:
For time:
100 Sit ups
80 Push ups
60 Pull ups
40 Pistols
20 Burpees
