CrossFit Heavy Lift

Warm up: basic (row) Stretch: legs WOD: 3 rounds of 30 Kb swings @ 35# 30 double unders 30 romanian deadlifts @ 95#

Warm up : basic (run) Stretch : chest ,triceps, and shoulders WOD : 10-9-8-7-6-5-4-3-2-1 Decline bench @ 80% body weight Dumbbell  rows ...

Warm up : Basic (run) Stretch : core WOD : 12 min AMRAP 5 Burpees 10 K2E 15 box jumps@ 24"

Warm up: basic Stretch : shoulders, legs, and lower back WOD : 21-15-9 Overhead squat @ 75# Kettle bell swings @ 53#

Warm up: basic (run) Stretch: shoulders WOD: Bench max 2-2-2-2-2-2

Warm up: basic (jumprope) Stretch: everything WOD: 4 rounds of 50 abmat sit ups 50 double unders 800m run

Warm up: Basic (run) Stretch: shoulders WOD:  1000m row 25 push press @ 95#  20 pull ups 15 push press @ 95#  10 toe to bar 5 push...