Daily WOD

Ground Ball

CrossFit Abundantly More – CrossFit

Warm-up (No Measure)

***50 Feet***

Quad Stretch

Knee to Chest

Cradle Stretch

Straight Leg Kicks

Side Lunges

Walking Samson Stretch

Walking Spidermans

Inchworms

Side Shuffle (Each Way)

Karaoke (Each Way)

Skip For Height

Skip For Distance

High Knees

Butt Kickers

Bear Crawl

Reverse Bear Crawl

Metcon (AMRAP – Rounds and Reps)

AMRAP 18:

100′ Walking Lunge

4 Pull ups + 4 Knees to Elbows

20 Alternating Dumbbell snatches (50/35)

4 Pull ups + 4 Knees to Elbows

Endurance

3 Rounds

Row 250m fast pace

Row 250m moderate pace

No rest between rounds

Long Haul

CrossFit Abundantly More – CrossFit

Warm-up (No Measure)

## 40 Seconds

Easy Row

Single Dumbbell Kneeling Overhead Hold (20 Seconds Each Side)

Moderate Row

Single Dumbbell Kneeling Strict Press (20 Seconds Each Side)

Faster Row

Single Dumbbell Goblet Reverse Lunges

*Performed with a Single Light Dumbbell*

## 30 Seconds Each

Push-up to Down Dog

Alternating Box Step-ups

Mountain Climbers

Lateral Box Step-ups (30 Seconds Each Side)

Up Downs

Metcon (Time)

2 Rounds:

20 Push Presses (115/85)

30 Single Dumbbell Box Step-ups

40 Burpees

50/35 Calorie Row

Box: 24/20

Dumbbell: 50/35

Extra work

On the Minute x 7:

Thrusters

Minute 1: 115/85

Minute 2: 135/95

Minute 3: 155/105

Minute 4: 155/105

Minute 5: 155/105

Minute 6: 135/95

Minute 7: 115/85

*Max Unbroken Reps at Each Barbell*

The Undertaker

CrossFit Abundantly More – CrossFit

Warm-up (No Measure)

## 30 Seconds

Easy Bike

Single Unders

Knuckle Drags (Alternating)

AbMat Sit-ups (No Arms)

Moderate Bike

Single Unders

Active Spiderman + Hamstring Stretch

AbMat Back Extensions

Faster Bike

Single Unders

Active Samson + Hamstring Stretch

AbMat Sit-ups (With Arms)

Deadlift (5-5-5-5-5)

Metcon (AMRAP – Rounds and Reps)

AMRAP 13:

60/45 Calorie Bike

Directly Into…

5 Deadlifts (245/165)

15 AbMat Sit-ups

25 Double Unders

Extra work

## Option 1: Strict Handstand Push-ups

On the 1:30 x 5 Sets:

1 Set of Strict Handstand Push-ups

*Try to Hold the Same Number Across*

## Option 2: Handstand Walk Biathalon

For Time (10 Minute Cap):

300′ Handstand Walk

**Every Break:** 3 Ring Muscle-ups

Foot Locker

CrossFit Abundantly More – CrossFit

Warm-up (No Measure)

##30 Seconds

Active Spidermans

Air Squats to Medicine Ball

PVC Pass Throughs

Inchworm to Push-ups

Air Squats to Medicine Ball

PVC Straight Leg Swings (15 Seconds Each Side)

Push-up to Down Dog

Air Squats to Medicine Ball

PVC Overhead Squats

##Body Positions

2 Sets

20 Seconds PVC Hollow Hold

10 Seconds Rest

20 Seconds PVC Arch Hold

10 Seconds Rest

20 Seconds PVC V-Ups

10 Seconds Rest

Metcon (Time)

5 Rounds:

9 Toes to Bar

15 Wallballs (20/14)

Directly Into…

5 Rounds:

9 Power Snatches (75/55)

15 Overhead Squats (75/55)

Extra work

## Back Squats

Set 1 (On the 0:00): 9 Reps @ 77%

Set 2 (On the 2:00): 7 Reps @ 84%

Set 3 (On the 4:00): 5 Reps @ 91%

Set 4 (On the 6:00): 3 Reps @ 96%

Set 5 (On the 8:00): 1 Rep @ 100%

Set 6 (On the 9:00): 1 Rep @ 102%

Set 7 (On the 10:00): 1 Rep @ 105-106%

Set 8 (On the 11:00): 1 Rep @ 105-106%

Set 9 (On the 12:00): 1 Rep @ 105-106%

Set 10 (On the 13:00): 1 Rep @ 105-106%

Set 11 (On the 14:00): 1 Rep @ 105-106%

* Sets 1-4 completed “On the 2:00”

* Sets 5-11 completed “On the 1:00”

* Percentages Based on 5RM Back Squat

Partner Saturday!

CrossFit Abundantly More – CrossFit

Warm-up (No Measure)

Run 200m

then:

:30 Seconds each

Air Squats

Active Samson stretch

Plank on hands

Squats holding plate

Split Squats (right leg in front)

Tuck Jumps

Slow air squats

Split Squats (left leg in front)

Ground to Overhead

Metcon (Time)

Teams of 2:

Run 400m with plate (25/15) (45/25 Rx+)

80 Ground to Overhead with plate

80 Alternating Box Step Ups (Box partner holds plate)

80/60 Calorie Row (Resting partner holds plate)

80 Burpees to plate

80 Partner Medball sit ups

Run 400m with plate