10x quad pulls
10x toe pulls
10x alternating lizard
2×15 band pull aparts
5x Russian baby makers
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
This is a Standard CrossFit WOD. Scale pull-ups to ring rows and push-ups to incline push ups as necessary.
10x quad pulls
10x toe pulls
10x alternating lizard
2×15 band pull aparts
5x Russian baby makers
DB Snatch: 12-20 reps alternating; 3 sets- rest 90 seconds
DB Lunges: 12-20 reps alternating; 3 sets- rest 90 seconds
Max Distance: 8 Minute Row
10x quad pulls
10x toe pulls
10x alternating lizard
2×15 band pull aparts
5x Russian baby makers
Hang Power Clean Review
Hang Power Clean: 5-8 reps; 5-6 sets- rest 60-90 seconds
4 Rounds:
10x thruster (choose barbell weight)
10x sit-ups
10x ring row
10/8 cal bike
Hang Power Clean
-Barbell OR
-Dumbell
Dirty Dancing
Dirty Dancing (tiles)
3-Touch Timing Drill (high pull)
3-Touch Timing Drill (2x high pull + 1x receive)
3-Touch Timing Drill (receive)
3- Touch Timing drill (tiles)
15′ AMRAP
20x sit-ups
20x air squats
20/16 cal bike
15x ring rows
15x burpees
15x ball slams
10x quad pulls
10x toe pulls
10x alternating lizard
2×15 band pull aparts
5x Russian baby makers
Ring Dip/Bar Dip/ Box Dip/Dip Hold
Dip: 5-10 reps @2010; 3-5 sets- rest 60-90 seconds
Choosing proper rep range:
If you are performing lower 5 reps, choose higher number of sets.
If you are performing higher reps, perform lower sets.
*If dip is not possible, attempt a dip hold for 10-20 seconds and then perform 8-12 push ups (choose appropriate progression).
3 Rounds x 4′ AMRAP
21/18 calorie row
15x medicine ball cleans*
9x burpees
Rest 2 minutes
*If you missed med ball cleans last week, substitute goblet squats.