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.
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)
Choose 1 exercise ( Push-ups, Air Squats or Burpees )
Do chosen exercise per minute at the top of every minute.
Each minute add an additional rep. ex: 1 - 2 - 3
Go until you can’t complete the required reps in a minute.
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
Complete 5 rounds for time.
Dumbbell Snatch to Squat / 8
Box Step Up / 14
Burpee / 12
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