Warmup: ROM drills, shoulder stretch with PVC 50 Hollow Rocks 50 Arch Rocks 20 jumping lunges WOD: 20 min AMRAP 5 Handstand Push-ups 10 Front Rack lunges (95/65#) 15 TTB Roll out and stretch

Warmup: ROM, dynamic stretches, 15 good mornings, 15 straight legged deadlifts Strength: Deadlift Warmup to 90% of your 1 RM Work: 10 x 2 reps with one minute rest between rounds WOD: 20 minutes AMRAP 3x handstand pushups 5x burpees 7x toes to bar 10x squats Cooldown: Roll out and stretch

Warmup: ROM drills, dynamic stretches, 30 sec handstand hold, 15 jumping squats, 15 inchworms, 200m run WOD: AMRAP in 20 min 5 handstand push ups 10 Straight Legged Deadlift (135/95) 400m run Then core: total of 100 GHD sit ups and back extensions. Break it up however you need, till you reach the combined total more »

Warmup: ROM, dynamic stretches, 15 good mornings, 15 straight legged deadlifts Strength: Deadlift Warmup to 80% of your 1 RM Work: 10 x 3 reps with one minute rest between rounds WOD: 20 minutes AMRAP 3x handstand pushups 5x burpees 7x GHD situps 10x squats Cooldown: Roll out and stretch

Warmup: ROM, dynamic stretches, 15 good mornings, 15 straight legged deadlifts Strength: Deadlift Warmup to 90% of your 1 RM Work: 10 x 2 reps with one minute rest between rounds WOD: 20 minutes AMRAP 3x handstand pushups 5x burpees 7x toes to bar 10x squats Cooldown: Roll out and stretch

Warmup: ROM drills, dynamic stretches 400m run 1 min max cal row 1 min max Double Unders 20 min AMRAP 5 handstand push-ups 10 pull-ups 15 box jumps Roll and stretch

Warmup: ROM, dynamic stretches, 30 sec of jumping jacks, high knees and butt kicks, 5 pull ups, 10 push ups, 15 squats Test: CrossFit Baseline, For time 500m Row 40 Air Squats 30 Situps 20 Pushups 10 Pullups WOD:  15 Min AMRAP 5 Handstand Pushups 10 Jumping Lunges 15 Burpees Spend remaining time working on more »

Warmup: ROM, dynamic stretches, Run 400m, 15 pushups Strength: Bench Press Warmup to 90% of your 1RM Work: 10 x 3 with 60-90 seconds rest between each set WOD: 20 min AMRAP 5 handstand push-ups 10 lunges (each leg) 15 straight legged dead lifts 95# Cooldown: roll out and stretch

Warmup: ROM drills, dynamic stretches, 30 sec handstand hold, 15 jumping squats, 15 inchworms, 200m run WOD AMRAP in 20 5 handstand push ups 10 SDHP’s 400m run Then core: total of 100 GHD sit ups and back extensions. Break it up however you need, till you reach the combined total of 100 reps Cooldown: more »

Warmup: ROM, dynamic stretches, 400m run, 10 med ball cleans, 10 seated presses with bar WOD: AMRAP in 20 Run 400m with med ball 10 cleans (65%) 5 handstand push-ups Modify with hang power cleans and stink bugs if needed. Finish with abs circuit if time. Cooldown: Roll out and stretch.