BASICS
Run 400 meters
30 Wall Balls (appropriate weight)
Run 400 meters
30 Slamballs (appropriate weight)
Run 400 meters
30 Overhead walking lunges (appropriate weight)
Run 400 meters
300 foot sled push (6 lengths of turf) (appropriate weight on sled)
If you are new to Basics then you will only do 20 reps of each movement and a 200 foot sled push at the end
CROSSFIT
SKILL
Turkish Get Ups
Kettlebell swings – Russian, American
WOD
AMRAP 20minutes
8 Hand release push ups
8 Chest to Bar Pull ups
8 Push Presses (135/93) (bar must start on the ground and be cleaned up to position, you cannot use the rack)
8 Kettlebell swings (73/53)
This 20minute AMRAP is an all out, max effort WOD. I want you going hard, fast and trying to beat the person next to you. You shouldnt have anything left in the tank at the end of this WOD. I expect sweat angel’s on the ground!
