Air Runner

5 min Warm-Up

21, 15, 9

• Air Runner
• Wall Balls (20/14)
• Pull-ups

Rest for 5 minutes, then repeat.

Pick up Basketball

5-min Set-up / Stretch

10 min AMRAP Warm-up

• 100m Run
• 5 burpees
• 1 Wall Walk
• 5 push-ups

5 min recovery

Partner – U Go I Go

• 21 Clusters (95/65)
• 21 Pull-Ups
• 15 Cluster (115/80)
• 15 Pull-Ups
• 9 Clusters (135/95)

Both partners have to complete the reps
Max reps/set 3. — Focus on Form and Control

10-min Warm-Up

6 Rounds

• 400m Run
• 50 Air Squats

Cardio Chipper

• 100 Cal C2 bike
• 90 Box Step-ups
• 70 Cal Row

10-minute Warm-up/Set-up

20-minute AMRAP (partners)

• 400m Air Runner
• Max Set of Unbroken Wall Balls (20/14)

Wall Balls must be thrown while their partner is completing the 400 meters.

1 partner starts on the runner, and the other begins on Wall Balls. Switch when both are complete.

15-minute Set-up/Warm-Up

• Warm-up clean and jerk
• Warm-up Sprint

Life’s a sprint, not a marathon!

6 rounds Every 4 minutes

• 200m Sprint
• 1 x heavy clean and jerk (80% 1 rep max)

Modified CrossFit WOD for the day

10-minute Warm-Up

10 Round For Time

• 200m Run
• 20 Hand Release Push-ups
• 10,9,8…1 Back squats at 50% 1 Rep Max

10-minute Warm-up/Set-up

E5MOM for 25 minutes

• 15 cal Assault Bike or 200m Run
• 1 Round of DT with 80lb Sandbag
  • 12 Deadlifts
  • 9 Hang Cleans
  • 6 Push Presses
• 1 Round of Cindy
  • 5 Pull-Ups
  • 10 Push-ups
  • 15 Air Squats

10 – min Warm-up

ALT E2MOM for 20 Min

• 2:00 min Air Runner
• 2:00 min
  • 5 Toes-to-bar
  • 10 Sit-ups
  • 15 Air Squats
  • Rest

15 min Warm-up/Set-up

4 rounds for Time (25min cap) – Partner Waterfall

• 16 Thrusters (95lb/65lb)
• 8 DB/KB – Box Step-Overs (35s/25s) – 20″ Box
• 4 – Faux Rope Climb Complex
  • 1- Air Squat
  • 1 – Pull-up
  • 1 – Toes-to-bar

10 min Warm-up/Set-up

25 – 20 – 15 – 10 – 5

• Cal Assault Bike
• Kettlebell Swings (53/35)
• 1 min rest between rounds