Crossfit Guelph

3 rounds of:

100ft Walking Lunges
50 Squats
25 Back Ext. / Superman

7 rounds of:

5 Cleans

3 HPC

10 Burpies

Use same weight for both

Weighted pull-ups 1-1-1-1-1-1-1 reps

Angie

100

Pull Ups

Push Ups

Sit Ups

Squats

Warm up:

15 Minutes Get Warm

Skill:

Review movements

WOD:

400M run

30 Pull Ups

30 Box Jumps

30 Sit us

200M Run

30 Shoulder Press with bar

30 Wall Ball

30 KB Swings

200M

30 Jumping Squats with Bar

30 Bar V ups

30 D/U’S

400M

Warm Up:

Stick and Bar reps for all movements in Wod.

Skill:

Review movements

WOD:

CrossFit Total

Squat Shoulder PRess

Dead Lift

Warm Up:

400M

10 Squats

200M

Dynamic Stretching

Skill:

Dead Lift Mechanics

WOD:

100 Box Jumps

100 Bodyweight Deadlifts

Warm Up:

1XCFHQ

1 x Alligator crawl

200M

Skill:

Dead Lift Mechanics

WOD:

21 15 9

Ring Dips

D/U’s

Dead Lift 225/185

Warm Up:

50 D/Us

5×100″ Sprint

Skill:

DBHPC

WOD:

20 Dumbbell Hang Cleans
Sprint 100 meters
15 Dumbbell Hang Cleans
Sprint 100 meters
10 Dumbbell Hang Cleans
Sprint 100 meters
5 Dumbbell Hang Cleans
Sprint 100 meters

Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups