Warmup: ROM, dynamic stretches, 15 jumping squats, 800m run WOD: 20 Minute AMRAP 20 KBS (53#/35#) 30 Sit-ups 40 Double Unders Cooldown: Roll out and stretch

Warmup: ROM, dynamic stretches, 15 jumping squats, 800m run WOD: 30 Minute AMRAP 20 KBS (53#/35#) 30 Sit-ups 40 Double Unders Cooldown: Roll out and stretch

Warmup:  ROM, dynamic stretches, 5 burpees WOD: 2 rounds 10 Pull Ups 20 Burpees 30 Alternating Step Ups 40 Kettlebell Swings 500m Row or 400m Run Cooldown:  Roll out and stretch – shoulders and chest

Warmup: ROM, dynamic stretches, 15 jumping squats, 800m run WOD: 20 Minute AMRAP 20 KBS (53#/35#) 30 Sit-ups 40 Double Unders Cooldown: Roll out and stretch

Warmup:  ROM, dynamic stretches, 5 burpees WOD: 2 rounds 10 Pull Ups 20 Burpees 30 Alternating Step Ups 40 Kettlebell Swings 500m Row or 400m Run Cooldown:  Roll out and stretch – shoulders and chest

Warmup: ROM, dynamic stretches, 15 jumping squats, 800m run WOD: 20 Minute AMRAP 20 KBS (53#/35#) 30 Sit-ups 40 Double Unders Cooldown: Roll out and stretch

Warmup: ROM, dynamic stretches, PVC shoulder stretches, 10 push press Strength: Strict Press Warmup: 5/5/3 @ 40/50/60% 1RM Work: 5/5/5+ @ 65/75/85% 1RM WOD: 10 Min EMOM 3 x RDL @ 50% DL 1RM then 10 Min AMRAP 15 KB Swings 10 Box Jumps Cooldown: 25 Leg levers, roll out and stretch

Good luck to Carly who is competing at CrossFit Remedy’s kid competition! Warmup:  ROM drills, 5 min jump rope (work double unders) WOD: Teams of two will alternate to complete for time: 3k Row 200 Jumping Squats 100 x KBS (53/35) 50 x Burpee Box Jump Overs (24″/20″) Cooldown: pick an ab circuit from board, more »