Warm up
800m run or 100 double unders or 2x singles
Then complete 3 rds not for time
10 air squats
10 burpees
10 bird dogs

WOD
Complete 3 rds for time
20 single arm db snatches (10 each arm)
15 goblet squats (use same weight as snatches)
10 strict push-ups

Cahba 9:31 (30# db) Rx

Warm-up

400-800m run

3 rds not for time
15 air squats
10 situps
5 pull-UPS
30 sec hold bottom of squat
Metcon
AMRAP-10
5-BURPEES
10- SITUPS
15- Goblet squats

results

Julie D. 8rds 10# (first CrossFit WOD)

Cahba 7+ 5 (25#)

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Warm up
400m run

3 rds
5 strict pull UPS
10 burpees
15 air squats
30 sec. hold bottom of squat

Backsquat (in smith machine 😦 ) ‘–down the stairs’
Work up to 50% of 1rm
20 reps rest 2 min between each set
15 reps
10 reps
5 reps

50 double unders or 800m run buyout -not for time

10 min Mobility – lax ball smash
– glutes
– hamstrings
– calves

AaNot for timd100

Warm up

400m run

3rds
5 burpees
10 pull-up or ring rows or bent over rows (db each arm) or Lat Pull down if your gym has this machine.
5 T2b or 10 high knee raises
WOD
5rds for time use same weight for both movements, therefore light weight.
10 thrusters
10 db deadlift

Cahba: Orlando hotel 5:58 30# db’s

warm up

complete 2 rds not for time

25 double unders(practice double count each missed attempt as 1 single)

25 air squats

10 bird dogs

WOD

10 rds for time

10 walking lunges (back knee kisses the floor, front knee tracks over ankle but not over toes)

10 push-UPS (use stairs or box or chair if not strict, back straight as a board)

15 double unders or 2x singles

record time

Cahba 19:01 (outdoors, high humidity, beat my time)

10 u