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)

Complete 5 rounds for time.

Dumbbell Snatch to Squat / 8

Box Step Up / 14

Burpee / 12

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)

20 Minutes of as many reps as possible (AMRAP)

Pull-ups / 5

Push-ups / 5

Air Squats / 15

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

Complete all exercises back to back, rest one minute between circuits.

Twisted Standing Dumbbell Curls / 5 x 8

Dumbbell Skull Crushers / 5 x 10

Hammer Curls / 5 x 12

Bench Dips / 5 x 14