Tuesday/Wednesday

3 couplets, 3 rounds of each couplet
1st exercise, 1 minute max reps
rest 30 seconds
2nd exercise, 1 minute max reps
rest 1 minute

1. Dumbbell Swings & Situps
2. DB Walking Lunges & Squats
3. DB Single Arm Push Press & Pushups

Monday

partner medicine ball work
3x through with 1 min rest
10 side to side toss
10 each chest pass
10 each overhead toss

TABATA!
20 sec on/10 sec off
5 rounds of each:
squats
pushups
situps
burpees

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Tues/Wed

20 minute AMRAP
20 wall balls
20 toes to ball (T2B)
10 med ball pushups (5 each arm)

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Monday

Elite CrossFit at the lululemon Wicked Wake Up WOD this weekend hosted by River City CrossFit. This photo was pre domination!! Domination by perfect form!!

At the track today

WOD:
4 rounds for time
400m run
25 squats
25 pushups

Tues/Wed

Drill: overhead series
Press, Push Press, Power Jerk

WOD: 5 rounds for time
5 single-arm DB push press
other arm
10 DB front squats
10 burpees

Monday

Skills: air squat, front squat, overhead squat

WOD: 15min AMRAP
1 FAST lap around bball court
20 situps
15 squats
10 pushups

Thurs/Fri

Warm Up
5 minutes jog
3 minutes squats
1 minute pushups

WOD (with partner)
10 feet-to-feet MB situps
10 MB chest pass
tag team 2 laps around bball court run