Perform the following as a circuit 30 seconds each X 3 sets
Skipping
Jumping Jacks
Tuck Jumps
Jump Lunges
Burpees
Push Ups
Squat Thrusts
Mountain Climbers
Super Mans
Sit Ups
Sprint 50 M
Broad Jump 50 M
Sprint 50 M
Lunge 50M
Sprint 5oM
Duck Walk 50M
Sprint 50M
Tabata Push Ups
Repeat Sprint sequence
Tabata Sit Ups
Steel City CrossFit Hamilton WOD
Warmup:
500 m row
3 rounds of ‘Cindy’
(5 pull ups, 10 push ups, 15 squats)
Strength WOD:
5-5-5-5
Hang Power Cleans
WOD:
21-15-9
KB swings 1.5/1
Burpees
SteelCity CrossFit Hamilton WOD
Skills: Power Clean
Strength WOD:Power Clean 3,3,3,3,3
WOD: AMRAP in 15 mins of:
Post max weight and number of reps to comments.
Great work tonight everyone!
Steel City Crossfit WOD:
warm-up:
500 mtr row, 20 situps, 15 mountain climbers, 10 lunges
WOD: Card game!
hearts- belushi’s
diamonds- flutterkicks
clubs- pushups
spades- jumping squats
jokers- 50 jumping jacks
Turn card and complete number of reps to given exercise.
Steel City CrossFit Hamilton WoD
Complete 1 minute of each exercise for 5 rounds. 1 minute rest between each round:
Burpee box jumps
Overhead lunges
Jumping pull ups
V sits
Ring push ups
Double unders
Finish with as many body squats as possible in 1 minute