CrossFit Heavy Lift

Warm Up : Basic(jumprope) WOD : 5 rounds for time: - Run 800m -Rest 2 min

Warm Up : Basic (run) WOD : Three  5 Min rounds with a 1 min rest in between: 1min pull ups 1min double crunch sit ups 1min kb swings 35...

Warm up : Basic (run) WOD : 15 min AMRAP 15 reverse burpees 10 c2f push ups 5 overhead squats @ 95#

Warm Up : Basic (run) Skill/Strength : 20 GHD sit ups WOD : 3 rounds of: 30 Abmat sit ups 20 Double Unders 10 HSPU

Warm Up : Basic (run) WOD : 1round for time: Row 500m (resistance 5)    21-15-9 quick change -shoulder press 95#m/65#f -deadlift 90# ab...

Warm Up : Basic (jumprope) WOD : 5 rounds of : 400m run with 45# plate (any carry) 20 split jump lunges with 45# plate overhead      bar...

Warm Up : Basic Skill/Strength : 10-8-6-4-2-1 Sumo Deadlift High-pull Start with 10 @ 50% bodyweight and increase by 20# WOD : 7 Min AMRA...