CrossFit Heavy Lift

Warm up: basic Stretch: shoulders WOD: 2 rounds of: 20 underhand grip pull ups 10 bench press at body weight 20 overhand pull ups 10...

Warm up: basic (jumprope) Stretch: legs WOD: 30 abmat sit ups 30 push ups 200m run 20 double crunch sit ups 20 pull ups 400m run ...

Warm up : Basic (run) Stretch : arms, shoulders, and back WOD : 20 min AMRAP 5 Ring Dips 10 T2B 5  Thrusters @ 115# 10 SDHP @ 115# ...

Warm up : basic (row) Stretch : hamstrings and lower back WOD : 5 rounds of: 10 burpees 25 double unders 15 wallball shots @ 20# 5 d...

Warm up : Basic (jumprope) Skill/Strength : none WOD : 1 round of: 400m run 75# shoulder to overhead 35 reps 400m run 95# shoulder t...

Warm up: basic run Skill: snatch 1-1-1-1-1  WOD: 3 Rounds 200m Run 15 Box Jumps (Step off box) 15 Kettlebell Swings(53/35) 15 Burpees ...

Warm Up: Basic (Row) Skill: Handstand Push Up  WOD: 3 min. Amrap 10 GHD 10 Pull Ups 10 Wall Balls (20/15) Rest 2 min. 4 min. Amrap S...