Teams of 3 for time:
1200 Meter Relay Run
120 Kettlebell Swings
90 Jumping Lunges or Alternating Reverse Lunges
60 Box Step-Overs with Dumbbells
1200 Meter Relay Run
120 Kettlebell Swings

90 Jumping Lunges or Alternating Reverse Lunges
60 Box Step-Overs with Dumbbells
1200 Meter Relay Run
120 Kettlebell Swings
90 Jumping Lunges or Alternating Reverse Lunges
60 Box Step-Overs with Dumbbells
1200 Meter Relay Run

Only one member of the team may be working at a time, and no member may begin the next movement until the team has completed the preceding.

WOD
21 min E3MOM:
5 C&J 155/115
10 TTB
REST 30 SEC

should take 45 sec to 1 min to complete a cycle giving you 2 min to rest.


Cooldown
200m jog
200m walk
Group circle stretch 3-5 mins

 

STRENGTH
4 sets of:
8 Bent over DB torso row (As heavy as possible, Increase weight with sets) rest 1:00
4 Strict lean away pull-ups @2121
Rest 2:00 between sets.

METCON
For Time:
(35 min cap)
1 mile run
50 calorie row
100 sit ups
50 calorie row
1 mile run

Cooldown
90 sec pigeon stretch each leg
1:00 triangle pose each side
1:00 straddle wall sit 

 

 

WOD

3 minutes AMRAP
10 air squats
5 pull ups
rest 9 minutes, repeat

pick up where you left off on round 2, score= total rounds and reps

CORE
4 rounds
10 plank sliders each leg
20 slider mountain climbers


 

When You are on Vacation

& 

Miss Your CrossFit!

 

Metcon
AMRAP 16
15 wall balls 20/14
10 plank burpees
30 double unders

Cooldown
400m class walk
90 sec couch stretch
90 pigeon stretch

 

Jay's 47
5 rounds for time:
4 power cleans 135/95
7 push ups
4 muscle ups
7 push ups
4 DB snatches 55/35
7 push ups

Cooldown
90 sec couch stretch each leg
90 sec wall straddle stretch
90 sec standing pec stretch