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CROSSFIT
S&P Cycle: squat -pull–press– pull – OFF
A. 5 rounds, each AFAP:
3 TnG unbroken squat snatches (AHAP)
10/7 unbroken C2B pullups
10 box jumps (24/20)
200m row sprint
*rest 3 min bt rounds
B. 30-50 reps Ab wheel
CSPORT
A. “Angie”
100 pull ups
100 push ups
100 sit ups
100 squats
*you may partition the reps however you want, but it is most challenging to do all 100 of each movement before moving onto the next
B. 3 rounds
200 m run
60 sec plank
50 double unders
Class WOD
2:14/2:15/2:16/2:16/2:07 @ 115#’s
50 GHD’s