Trailhead Crossfit

Warm up:
mobility
row 500 meters
burgener warm up
10 each of:

• squats
• pull ups
• push ups
• ring dips
• double unders
• GHD
• sit ups
• hip extensions

5 max time plank holds from hands (i.e. not from elbows)

• stopping because you are bored does NOT constitute a max time hold and will result in a 40 burpee penalty

WOD:

3 rounds for time of:
20 pull ups
30 ring dips
40 squats
50 double unders

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Warm up:
mobility
row 500 meters
burgener warm up
35 squats
10 each of:

• push ups
• handstand push ups
• pull ups
• kb swing

50 GHD sit ups

WOD:

“Diane”

21-15-9
deadlift, 225/135
handstand push ups

Rules:

• Every deadlift must start from the ground and is finished with the knees and hips fully extended with shoulders behind the bar
• Handstand push ups start from a full lockout with heels against the wall.  Descend until the head touches the ground and finish by pressing to full extension in the shoulders with heels both touching the wall with legs straight at the top.

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Warm up:
mobility
row 500 meters
burgener warm up
35 squats
10 each of:

• pull ups
• push ups
• knees to elbows
• kb swing, 45/35

3 minutes accumulated L-sit on parallettes

**Challenge for the day:  last night during our CrossFit kids class, Edie broke her own record and got 30 double unders…BACKWARDS!!  Can you beat it?

Strength:

Deadlift 2-2-2-2

WOD:

AMRAP 10:
15 grasshoppers
20 kb swing, 45/35
25 wall ball, 20/14

Post max weight and rounds/reps to comments

Warm up:
mobility
row 500 meters
burgener warm up
15 of each:

• squats
• pull ups
• push ups
• ring dips
• hang power cleans, 45/35

WOD:

“Nasty Girls”

3 rounds for time of:
50 squats
7 muscle ups
10 hang power cleans, 135/95

- If you cannot do a muscle up, complete 3 chest to bar pull ups and 3 ring dips for each muscle ups…i.e. 21 of each

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Warm up:
mobility
row 500 meters
burgener warm up
10 each of:

• pull ups
• push ups
• squats
• double unders
• GHD
• sit ups
• hip extensions

WOD:

4 rounds for time of:
15 chest to bar pull ups
30 sit ups
45 double unders
 

Part II!

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