09

Ani

{

No Equipment

}

Core / Cardio

5 rounds for time. Go back to back from Double Under to Sit Up.

Jump Rope  / 50 / 40 / 30 / 20 / 10

Sit Up / 50 / 40 / 30 / 20/ 10

Notes:

This is a classic CrossFit test of endurance and core strength. You can either do double under if your skills are there or single unders.

02

Chd

Complete 1,000 box step ups for time.

Box Step-Ups / 1,000

(Wear a weight vest)

01

Mrph

Complete the full workout for time.

1 mile run

Pull-Ups / 100

Push-Ups / 200

Air Squats / 300

1 Mile Run

‍

10

Lqb

5 rounds, one minute rest between sets. A set is both exercises back to back.

Squat (Barbell or Dumbbell) / 5 x 10

Lunge (Dumbbell) / 5 x 10 (each leg)

04

Chst

4 sets. Do all three exercises back to back to complete one set.

Incline Dumbbell Press / 3 x 8

Dumbbell Pullover / 3 x 8

Incline Push Up / 3 x 10

03

Frn

First round is 21 reps, second is 15 reps and third is 9 reps of each exercise. Complete for time.

Thrusters / 21 - 15 - 9

Pull Ups / 21 - 15 - 9

11

Bck

Do 4 rounds. Completing the circuit before taking a one minute rest.

Pull Ups / 4 x 10

Bent Over Row / 4 x 10

Seated Hammer Curls / 4 x 10