Workout of the Day

CrossFit Abundantly More – CrossFit

Warm-up (No Measure)

2 Rounds:

5 Strict Press

5 Push Press

5 Front Squats

30 Single Unders

Thruster (3-3-3)

3 Sets x 3 Reps

Metcon (Time)

3 Rounds:

10 Thrusters (115/85)

20 Deadlifts (115/85)

50 Double Unders

Extra work

3 sets of

5 bench press

10 Pausing Glute Bridges

Rest 1-2:00 between sets

Endurance

5 Rounds

Bike:

1:00 Light pace

:40 Moderate pace

:20 Fast pace

CrossFit Abundantly More – CrossFit

Warm-up (No Measure)

3 Rounds

3 Strict Pull-ups/ring rows

5 Dumbbell press each arm

7 Slow air squats

:30 Bike/Row

Back Squat (3-3-3)

3 Sets x 3 Reps at 92.5+%

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

5 Strict Pull-ups

10 Single Dumbbell Hang Clean and Jerks (50/35)

15 AbMat Sit-ups

Weightlifting

On the Minute x 10:

1 Split Jerk

Extra work

4 Rounds:

8 Muscle Ups

24 Power Snatch 95/65

Bike 1K

Rest 2:00

CrossFit Abundantly More – CrossFit

Warm-up (No Measure)

400m Run

then

3 Rounds

5 Strict Pull Ups

5 Hanging Knee Raises

5 Air Squats

30 single unders

Metcon (Time)

Buy in: 100 Double Unders

100 Calorie Bike

100 Pull Ups

100 Wall Balls 20/14

100 Toes to Bar

Cash out: 100 Double Unders

Partners split reps

CrossFit Abundantly More – CrossFit

Warm-up (No Measure)

Suggested Warm-up

3 Rounds

6 calorie bike

5 Deadlift (barbell, add weight rds 2-3)

5 Shoulder to overhead

3 Burpees

Metcon (Time)

CrossFit Open 20.1

10 Rounds:

8 Ground to Overhead 95/65#

10 Barbell Facing Burpees

*15 Minute Cap

Endurance

50-40-30-20-10: Calorie Row

10-20-30-40-50: Calorie Bike

CrossFit Abundantly More – CrossFit

Warm-up (No Measure)

3 Rounds

5 Up-downs

7 Air Squats

:30 Bike

Metcon (Time)

On the 4:00 x 5 Rounds:

9 Burpee Box Jump Overs (24/20)

15 Dumbbell Front Squats (50’s/35’s)

15/12 Calorie Bike

Extra work

AMRAP 8

30 Double Unders

15 Toes to bar

10 Deadlift 155/105

Endurance

4 Rounds

400m Run

500m Row