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 the full workout for time.
1 mile run
Pull-Ups / 100
Push-Ups / 200
Air Squats / 300
1 Mile Run
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)
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
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.
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
Air Squats for time.
Air Squats / 400