FUNday

In TEAMs of 3…

For TIME:

 2,000m ROW

 30 DB Thrusters (50/30s)

 60 Bench Press (135/95)

 30 Pull-UPs

 60 OH Lunges

 30 DB Snatches (70/50)

 1 Mile RUN

FUNday

In TEAMS of 2…

Buy IN: 30 4count Flutter Kicks

AMRAP in 20min of:

 10 Wallballs

   5 Devil Presses

 20 Russian Twist

 20 Bar-Over-Hops

 10 Hang Cleans

 

Cash OUT: 30 4count Flutter Kicks

1* Team member working at a time

Alternate after each movement 

Wednesday

Parking Garage WOD

Implementing Sprinting in CrossFit

CrossFit's comprehensive approach to fitness includes sprinting — a skill many of us have neglected for years. Implement this progressive three-phase plan to safely rediscover or improve your sprinting abilities while minimizing injury risk. Following this progression and incorporating regular speed work into your training will unlock incredible benefits that only high-intensity sprinting can provide.

Thursday

Parking Garage WOD

Sprints, Stairs, Plyos, Hills and more…

Ultramarathon in Roundabout!