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.

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

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

Complete 5 rounds for time.

Dumbbell Snatch to Squat / 8

Box Step Up / 14

Burpee / 12

Complete 1,000 box step ups for time.

Box Step-Ups / 1,000

(Wear a weight vest)

Complete the full workout for time.

1 mile run

Pull-Ups / 100

Push-Ups / 200

Air Squats / 300

1 Mile Run

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Air Squats for time.

Air Squats / 400