Applebaugh CrossFit

CrossFit Pyramid

For Time:

10 Pull-up/Pull-overs

20 Handstand Push-ups

30 Kettlebell Swings

40 Burpee Box Jumps

50 V-ups

40 Hang Cleans

30 Med Ball Cleans

20 Burpee Pull-ups

10 Cartwheels

Nicole (rainy Nicole)

AMRAP in 20 minutes

400 Meter Run

Max Pull-ups

AMRAP in 20 minute with a partner:

1 Clean (95/65)

1 Left Leg Lunge

1 Right Leg Lunge

1 Push Press

pass it over to your partner.....

Broad Jump and Abs

Pre WOD:

Max Broad Jump

WOD:

AMRAP in 12 minutes of:

10 Knees to Elbows

15 Kettlebell Swings (53/36)

20 Sit-ups

Nancy

Nancy

5 Rounds of:

400 Meter Run

15 Overhead Squats (95/65)

Murph

Warm Up:

CrossFit Dodgeball

Murph

Run 1 Mile

100 Pull-ups

200 Push-ups

300 Squats

Run 1 Mile

Partition the Pull-ups, Push-ups, and Squats as you like

If you have a 20 pound weight vest, body armor, or back pack....wear it!