Strength and Endurance 2/16 – 2/22

Strength WOD’s: Week 3 of the program. This is the heaviest week of the program. Endurance WOD’s: Airdyne: 20 x 10 Calories Rest :20 Running: 3 x 1 Mile TT / Rest 5:00 Rowing: 10 x 200 m Row / Rest :30

Warm Up 2/16 – 2/22

400 m Run 25 PVC Pass Throughs 30 Plank Transitions 20 Leg Swings 50 ft Walking Lunge w/ Instep Stretch 15 Slam Ball (Heavy) 20 Scooter Half Circles

CrossFit Horse

This workout is a great partners workout. You will be challenging each other to work harder. Think of it as a bunch of mini competitions. This can be done in groups of 3 if needed. You all have that name on the board you are always looking at that’s close to...

AMRAPS

4:00 AMRAP 10 Pull Ups 20 Squats 1:00 Rest 4:00 AMRAP 20 Squats 20 Sit Ups 1:00 Rest 4:00 AMRAP 20 Sit Ups 10 Pull Ups