Lateral Movement – shuffling, karaokes, zig-zag bounding
Bent Rows – 5-5-5-5-5
5 rounds
1 minute skipping
1 minute situps
1 minute burpees
1 minute rest
Count your total number of reps each round and add them up to get your score.
Anti up:
max squat in 1 min
Team Workout:
Complete the following reps in teams. Only one team member resting at a time:
5000 m row
100 leapfrogs
150 burpee pullups
200 push ups
250 jingle jangles
300 squats
Cashout:
2 min max sit ups.
Warm up:
Complete the following 2 times:
500 m row
20 Shoulder openers
15 squats
10 Sit ups
5 Burpees
WOD:
Tabata the following exercise:
Squats
Sit ups
Burpees
Your score is represented by the least number of reps completed in a 20 second segment.
Post score to comments.
Steel City CrossFit Hamilton WOD
Warmup:
15 shoulder openers
15 sec samson stretch
15 good mornings
15 ankle stretches each leg
WOD:
Complete 4 rounds of the following for time:
15 burpees
15 push ups
15 sit ups
15 squats
15 burpees
Post time to comments.
Great work this morning everyone! Awesome work on those burpees!!
Steel City CrossFit Hamilton WOD
Warmup:
complete 2 rounds of the following:
500 m row
20 squats
15 shoulder openers
20 sit ups
15 push ups
20 tuck jumps
WOD:
50 deadlifts
40 KB swings
30 sit ups
20 pull ups
10 handstand pushups
Great work tonight everyone! Excellent effort on the handstand pushups!