No Equipment
Full Body
20 Minutes of as many reps as possible (AMRAP)
Pull-ups / 5
Push-ups / 5
Air Squats / 15
Notes:
This is a classic CrossFit WOD. No equipment needed, keep track of how many reps you get in.
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
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
Air Squats for time.
Air Squats / 400
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
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