Daily WOD

Partner Saturday!

CrossFit Abundantly More – CrossFit

Warm-up (No Measure)

AMRAP 8

:30 Bike/Run

5 Deadlifts (empty bar)

5 Hang Power cleans

3 Up-downs

Metcon (Time)

Teams of two:

4 Rounds each

You go – I go

12/10 Calorie Bike

6 Power Cleans (155/105)

50m Run

5 Burpees over bar

50m Run

30 min cap

Helen

CrossFit Abundantly More – CrossFit

Warm-up (No Measure)

10 min AMRAP

100m jog

10 scap pullups

5 Russian Kettle bell Swings

5 bird dogs (each side)

5 dead bugs (each side)

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Cool Down

1 min couch stretch (each side)

1 min forward fold

1 min foam roll lats (each side)

Walking in Memphis

CrossFit Abundantly More – CrossFit

Warm-up (No Measure)

5 Rounds Rowling

-For every meter over/under 100, do 1 step back lunge (each) + 1 burpee

THEN

2 Rounds

5 Box step-ups

8 Walking lunge steps (4/4)

5 Birddogs

Metcon (Time)

Teams of 2

3 Rounds

200ft Synchro Walking Lunge

40 Burpee Box Jump Overs (24/20)

C2B + Box Jump

5 sets

5-8 Kipping Chest to Bar (no butterfly)

3 High Box Jumps

– Rest as needed between sets/Try and hit the box jumps right after pull-ups –

Advanced – 5-8 Kipping Chest to Bar + 3 Box Jumps (36in/30in)

Intermediate – 3-5 Kipping Chest to Bar or 5-8 Kipping Pull-Ups + 3 Box Jumps (30in/24in)

Novice: 5-8 Kipping Swings + Kick + 3 Box Jumps (24in/20in)

Beginner: 5-8 Kip swings + 3 Box Jumps (Low)

Echo Chamber

CrossFit Abundantly More – CrossFit

Warm-up (No Measure)

AMRAP 8

:30 Bike/Row

30 Single unders

5 Deadlifts (empty bar)

5 Front squats

Metcon (Time)

Every 3:00 (8 sets)

60 Double Unders

12/10 Calorie Echo Bike*

3 Squat Cleans (225/155)

Pedal to the Metal

CrossFit Abundantly More – CrossFit

Warm-up (No Measure)

10 min AMRAP

30-sec machine of choice

5 DB Deadlifts (lightweight – build across)

5 DB Hang Clean (lightweight – build across)

5 DB Shoulder to Overhead (lightweight – build across)

5 Alt. V-ups (each)

5 Deadbugs (each side)

Metcon (Time)

For Time:

21-18-15-12-9-6

Double Dumbbell Power Cleans (50s/35s)

Medball Sit-ups (20/14)

Rx+ GHD’s

Cool Down

1 min couch stretch (each side)

1 min twisted cross (each side)

30 sec bicep stretch on wall (each side