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WOD 062018: Little Cuties!


CrossFit: Movement Prep: 2 Rounds and 5 reps of each movement Front Squats Box Jumps 1 Man Maker Ovehead Walking Lunges Strict Pull Ups Wall Ball Shots Conditioning: 4 Minute AMRAP – A 5 Front Squats (155/105#) 10 Box Jumps (24/20″) – Rest 1:30 – 4 Minute AMRAP – B 5 Manmakers (25/15#) 10 DB

CrossFit:
Movement Prep:
2 Rounds and 5 reps of each movement
Front Squats
Box Jumps
1 Man Maker
Ovehead Walking Lunges
Strict Pull Ups
Wall Ball Shots

Conditioning:
4 Minute AMRAP – A
5 Front Squats (155/105#)
10 Box Jumps (24/20″)

– Rest 1:30 –

4 Minute AMRAP – B
5 Manmakers (25/15#)
10 DB OHWL (25/15#)

– Rest 1:30 –

4 Minute AMRAP – C
5 Strict Pull Ups
10 Wall Ball Shots (20/14#) 10ft

– Rest 1:30 –

Hybrid:
WOD 1:
Use Db instead of Barbell on Front Squats

BootCamp:
WOD 1:
4rds of each- 20s after each rd
A
20 Alt Slam Ball Thrusters
40 Toe Taps
B
20 Elevated S2S V- up
30 Alt Plyo Step Ups
C
20 Push Press
40 Shuffle touchdowns
D
20 Slider Reverse Lunges
30 Plank jacks

WOD 2:
5 Rounds
25 Air Squats
100m Sprint
Sprint Down and walk back NFT – For your lungs!

Barbell Club:
Mid-Hang Clean
(4) 2 x @ 65%

Clean High Pull
(4) 3 x @ 78-80%

Snatch Balance
(4) 3 x @ 70%

Push Press
(4) 4 x @ 80%

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