WOD

On Ramp Session 2

Singing River CrossFit – On Ramp

Movement Review: Air Squat
Main Movement:
Press – Push Press – Push Jerk
Supplementary Movement:Box Jump/Step-up

Metcon (Time)

30 – 20 – 10

Push Press (Push Jerk, if needed)

Box Jump/Step-up

180426

Singing River CrossFit – CrossFit

Happy Birthday Heather
From Your SRCF Family

Metcon (Time)

38 Cal Row

38 KB Swings 53/35

38 Thrusters 45/35

38 burpee over bar

180424

Singing River CrossFit – CrossFit

Metcon (Time)

4 Rounds:

400m run

7 Deadlifts 135/95 115/75

7 Hang Power Cleans 135/95 115/75

7 Push Jerks 135/95 115/75

On Ramp Session 1

Singing River CrossFit – On Ramp

Main Movements:
Air Squat
Front Squat
Supplementary Movements:
Burpee
Sit-up

Metcon (AMRAP – Rounds and Reps)

12/8 Air Squats

10/6 Sit-ups

8/4 Burpees

180423

Singing River CrossFit – CrossFit

EMOM: Alt each min:
Goblet Squat x 6 reps
Landmine Press(L-Arm) x 8 reps
Goblet Squat x 6 reps
Landmine Press (R-Arm) x 8 reps
High Plank Hold x 20 seconds

Metcon (AMRAP – Rounds)

4 Rounds: 3 Min AMRAP

5 Pull-Ups

10 Push-Ups

15 Air Squats

(90 Sec Recovery)

*Pick up where you left off to start the next round.

180419

Singing River CrossFit – HIIT

Metcon (AMRAP – Reps)

2 rounds:

4x[20:10] Row, Assault bike calories

Rest 1 minute

4x[20:10] Max reps sit-ups

Rest 1 minute

4x[20:10] Max reps Single-unders

Rest 1 minute

4x[20:10] Max reps wall ball

Rest 2 minute

180419

Singing River CrossFit – CrossFit

Warm-up: 800m Jog

Metcon (AMRAP – Rounds and Reps)

3 Minute:

10 Med Ball Cleans 20/14/10

10/7 Cal Row

(3 Minute Recovery)

3 Minute:

10 Med Ball Cleans 20/14/10

10/7 Cal Row

(3 Minute Recovery)

3 Minute:

10 Med Ball Cleans 20/14/10

10/7 Cal Row

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