Workout 1

Dynamic Warm Up:

3×20 Weighted Sit-ups or Pull-over sit-ups with partner and 10lb med-ball

4 rounds

10 Jumping Squats

10 Mountain Climbers

30 Second Plank


10 to 1

100 meter Sprint (50m touch, 50m back=1)

1 to 10

Dumbbell ThrusterImage result for dumbbell thrusters

Rest 2:00, Then

10 to 1


1 to 10


Explained:  10 touch and go sprints (ideally 50m touch, 50m back).  Then 1 Thruster.  Then 9 Sprints, Then 2 thrusters, 8 sprints, 3 thrusters… and so on. Then 10 Pull-ups, 1 Push-up, 9 Pull-ups, 2 Push-ups, 8/3, 7/4,6/5, 5/6, 4/7, 3/8, 2/9, 1/10.

Workout 2

Dynamic Warm Up:

3:00 Alternating Planks


3 rounds

10 air Squats

10 supermans

10 hollow rocks

Image result for hollow hold crossfit



Double Goblet Squats

Image result for double kettlebell squat

Toes to Bar (knees 2 elbow) (V-ups if no bar)

Image result for toes to barImage result for v-ups

Plate Deficit Push-Ups

Image result for plate deficit push ups

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