Workout Collection

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.

Chd

Complete 1,000 box step ups for time.

Box Step-Ups / 1,000

(Wear a weight vest)

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

20 Minutes of as many reps as possible (AMRAP)

Pull-ups / 5

Push-ups / 5

Air Squats / 15

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)

Complete 5 rounds for time.

Dumbbell Snatch to Squat / 8

Box Step Up / 14

Burpee / 12

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