Workout of the Day

CrossFit Abundantly More – CrossFit

Warm-up (No Measure)

2 Rounds:

10/8 Calorie bike (Row 12/10cal)

10 Goblet squats (light weight)

10 Up-downs

:30 plank

Metcon (Time)

As a team of two-

Run 800m

100 Goblet squats 70/53#

100 Push ups

100 Sit ups

100 Push ups

100 Goblet squats

Run 800m

*Split reps between partners

CrossFit Abundantly More – CrossFit

Warm-up (No Measure)

2 Rounds

Row 250m

10 Empty bar RDL’s

10 Empty bar strict press

EMOM 2 C&J X 10

EMOM perform 2 touch and go Clean and Jerk.

Metcon (Time)

3 Rounds:

10 clean and jerks 135/95#

Run 400m

Endurance

AMRAP 3:00 X 5

Rest 2:00

20/10 Calorie bike

Max MU in remaining time.

CrossFit Abundantly More – CrossFit

Warm-up (No Measure)

2 rounds

Hand walkout with 5 push ups X 5

6 Step ups

8 KB swings (light first rd, workout weight second rd)

Handstand walk practice

Skill Warm Up: Handstand Walking

Extra work

EMOM 8 Minutes with a Partner 100′ Waiters Walk w/ KB or DB Overhead

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 Minutes

15 KB Swings 53/35lbs

30 Step Ups 24/20″

25′ Handstand Walk

Endurance

3 Rounds

15 Devils press 50/35#

Row 500m

CrossFit Abundantly More – CrossFit

Warm-up (No Measure)

AMRAP 5 Minutes

Run 400m

10 Empty bar thrusters

Max strict pull ups in remaining time.

EMOM SHSPU

Every minute for 5 minutes 1 set of strict handstand pushups (3-10 reps)

*Go to kipping HSPU once strict are gone.

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups

Endurance

Bike 5 miles

Extra work

2 Rounds

10 Box jumps

12 OH Squats 95/65#

14 Push ups

CrossFit Abundantly More – CrossFit

Warm-up (No Measure)

2 Rounds

10 Empty Bar RDLs

10 Empty Bar Presses

:30 Dead Hang

Deadlift

7-7-7-7-7

Metcon (Time)

2 Rounds

25 Deadlifts 95/65#

20 Hang Power Cleans

15 Push Presses

Extra work

3 Rounds

100 Double Unders

20 DB Snatch 50/35#

Endurance

3 Rounds

Run 400m

Rest :90

Row 500m

Rest :90