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 1,000 box step ups for time.
Box Step-Ups / 1,000
(Wear a weight vest)
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 5 rounds for time.
Dumbbell Snatch to Squat / 8
Box Step Up / 14
Burpee / 12
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
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
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)