CrossFit Athletic Group

Warmup

WOD

21-18-15-12-9-6-3 reps of:

Toes through rings

Wallball

Reverse hip extension

Burpee

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Warmup

WOD

5 rounds of:

:30 dumbbell deadlift

:30 strict toes to bar

Then

Run 1 mile for time

*split into teams of two, one partner works at a time on dumbbells and toes to bar, then both run the mile

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Warmup

WOD

For 20ish minutes

Run

Strict toes to bar

Dip or Pull-up

*split into teams of two and make your own team workout

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Warmup

WOD

6-7 rounds for time of:

Partner 1: Farmers walk 100 meters

Partner 2: Strict toes to bar

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Warmup

WOD

Practice jump ropes and strict toes to bar for 15 minutes

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Warmup

WOD 

For 20 minutes: 

Run 1 mile

In the remaining time, complete as many rounds as possible of: 

7 strict toes-to-bar 

14 hanstand shoulder taps 

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Warmup

WOD 

3 rounds for time of: 

30 dumbbell sntaches 

30 toes-to-bars 

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