Strength / Skillwork

Speed/Power/Endurance Drillwork

• Forward Shuttle Run (to a box)
• Over Box Jump*
• Backward Shuttle Run (to start line)
• 2 Burpees
• Lateral Shuttle Run (to a box)
• Over Box Jump*
• Lateral Shuttle Run (to start line)

*Jump over or On/Over the box
Rx: as written w/ 24/20″ Box
Shuttles will be from beam to beam (8 yards)

WOD

If you are BRAND New to CF do 1 of these. If you have been around a few months do at least 2 of them. If you have been with us over a year, “thank you” and do All 3! 🙂 You’re Welcome. https://www.youtube.com/watch?v=79DijItQXMM

Intro A

500m Row
25 Air Squats
20 Push-ups
15 Wall-balls
10 Pull-ups

Intro B

8:00 AMRAP of:
-8 KBS 35/20#
-8 Push-press 65/35#
-8 Box Jumps 20/16″

Intro C

3 Rd FGB format
-Slam Ball 20/15#
-Burpees
-SDHP KB 55/35#