CrossFit Athletic Group

Warmup

WOD

Five rounds for time of:

25 walking lunges

15 burpees

5 muscle-ups

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Warmup

WOD

6 rounds for time of:
Run 400 meters
25 Burpees

Set up under a bar that is one foot above your reach for the burpees. Jump and touch the bar for each burpee rep.

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Warmup

WOD

For time:

25 30-pound dumbbell burpees

25 L pull-ups

20 30-pound dumbbell burpees

25 L pull-ups

15 30-pound dumbbell burpees

25 L pull-ups

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Warmup

WOD

"Riley"

For time:

Run 1.5 miles

150 burpees

Run 1.5 miles

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Warmup

WOD

5 rounds for time of:

30 medicine ball tosses

20 burpees

10 strict pull-ups

*split into teams of two, partners alternate work for med ball toss and burpee, then each do strict pull-ups

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Warmup

WOD

5 rounds of:

Walking lunge 120 feet in as few steps as possible

*split into teams of two, one partner holds a plank while the other lunges

**after all 5 rounds are finished, add up each partner's lowest step total and do 1 burpee for each step, alternating with your partner

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Warmup

WOD

Complete as many rounds as possible in 20 minutes of:

Row 250 meters

95-lb. sumo deadlift high pull, 21 reps

15 pull-ups

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