Workout Breakdown VIDEO 400m run (1:00 out/back) ——– 3 rounds: 10 straight legged sit ups 10 down dog push ups 1 wall climb w/ 6 shoulder taps 5 slow air squats 3331 tempo 5 sumo deadlift high pull —— 3:00 ankle/calf/wrist stretching HOME GYM: 3 rounds for time: 200m farmers carry (left out/right back) 15

Workout Breakdown VIDEO 200m run (:30 out/:30 back) 20 jumping jacks 20 seal jumps 10 burpees Stretching: 1:00 r/l samson stretch 1:00 r/l piriformis stretch 1:00 r/l calf stretch 3 rounds: 8 Plank up down’s 8 alternating reverse lunges 8/8 strict press 10 speed skaters 5 jumping air squats for height 4 x 10  Elevated

https://www.youtube.com/watch?v=FKD3XnKLgnQ 200m run (:30 out/back) 1 set of fence drills 2 rounds: 20 Pelvic raise 5  Tempo squats 3331 5 Squat w/ thoracic twists 10 Plank to down dog toe taps 10 alternating step ups 5/5 kb/db bent over rows *Or if they have a pull up bar: 5 hollow arch swings + 5 pull

https://www.youtube.com/watch?v=_NMQ8jaSMM4 3 rounds: 10 reach throughs 10/10 side plank reach throughs 3 inch worms 5 slow push ups :03 descent 6/6 single arm strict high pull 6/6 single arm strict press 6/6 single arm cross body deadlift 6 tempo air squats (3331) 1:00 couch stretch (each) 1:00 pigeon stretch (each) CrossFit Fundraiser WOD 1 10-min.

https://www.youtube.com/watch?v=DwfKV9Ox2dA 3 rounds  12 lunge to instep :30 lunge to instep hold (L/R) 10 good mornings 5 squat with thoracic twist 12 reach throughs 12 air squats :30 bottom squat hold HOME GYM: 16:00 emom min 1: 8 front squats (115/75) min 2: 16 kettlebell swings  DB/KB/MB: 16:00 emom min 1: 8 DB/KB front rack

https://www.youtube.com/watch?v=aqAFPaXSJew 2 rounds  200m run ( :30/:30 )  20 pelvic raises  10/10 single leg pelvic raises  5 burpees  5/5 cossak squats 2 wall walk 10 superman 20 buttwalks 3 super sets 12 cossak squats -Body weight -load with weight if they have the ability to do them well.  12 death marches  (1:00) HOME GYM: (18:00)

https://www.youtube.com/watch?v=44fZ04P5JxU 12:00 of continuous movement 10 pcv/broomstick prime behind the neck press 5/5 thoracic twists 20 plank shoulder taps  10/10 single arm rows 10 alternating lunges 5/5 tipping birds  supersets 10/10 crossbody low to high chop 5/5 seated elevator press  Rest 1:00 – 1:30 HOME GYM/DB/KB: 25:00 amrap: 10 kB/dB pull throughs  15/15 single arm

WARM UP: https://www.youtube.com/watch?v=ZqAZVIa08E8 3 rounds 8 pvc pass through 8 pvc twists  8/8 DB/KB/odd object strict high pull 8 kneeling strict press  :30 downward dog 8 alternating lunge to instep 8 air squats HOME GYM / DB/KB/MB: 7:00 amrap  7 dumbbell hang clean and jerk 7 DB/KB goblet squats 7 lift hand push ups (if

WARM UP: https://www.youtube.com/watch?v=CUbOk1Zzng8 10:00 of continuous work 20 line jumps ( forward/side to side ) 5 slow push ups 5 perfect push ups 5 temp squats (3331) 5 air squats 5 jump squats 10 straight legged sit ups 3 X 16 alternating pistols Pistol practice HOME GYM: 5 rounds  ( 19:00 ) 3:00 amrap 3

WARM-UP: https://www.youtube.com/watch?v=MYdG9g2d_Bc 2 Rounds: 200m Run (:30 out/:30 back) 8 Burpee Broad Jump 15 Good Morning with Object 5 Part Hip HOME GYM: 7 Rounds For Time: 200m Run (:30 out/:30 back) 6 Clean and Jerk (135/95) 15 Bar Facing Burpees DB/KB/MB: 7 Rounds For Time: 200m Run (:30 out/:30 back) 8 Dual Dumbbell Hang