WOD

HIIT

Singing River CrossFit – HIIT

Hip Series
Shoulder Dislocates
Stationary Series

Metcon (Time)

Team HIIT

200m SkiErg

50 Single Unders

200m Row

50 Singles

0.4 Mile Assault Air Bike

50 Single Unders

200m Row

50 Single Unders

200m SkiErg

HIIT

Singing River CrossFit – HIIT

Metcon (Time)

Partner Deck of Cards:

Hearts – Mountain Climbers

Diamonds – Air Squat

Spades – Push-Ups

Clubs – Reverse Lunges

180619

Singing River CrossFit – CrossFit

Pick a weight for the squat cleans that will challenge you, but that you will be able to perform with good technique throughout the duration of the workout.

Metcon (Weight)

15 minutes: (10 Rounds)

5 Hang Squat Cleans

18/12 Cal Row

* Alt every 90 seconds

HIIT

Singing River CrossFit – HIIT

Metcon (Time)

Partner Deck of Cards:

Hearts – Mountain Climbers

Diamonds – Air Squat

Spades – Push-Ups

Clubs – Reverse Lunges

180618

Singing River CrossFit – CrossFit

Strength: 6×2 Push Press
*Build to today’s heavy 2 reps.

Metcon (AMRAP – Reps)

4:00 minutes:

400 Meter Run

50 Double-Unders (2-1)

Max Reps Push Press 115/75 95/55

(2:00 Minute Recovery)

4:00 minutes:

400 Meter Run

50 Double-Unders (2-1)

Max Reps Push Press 115/75 95/55

(2:00 Minute Recovery)

4:00 minutes:

400 Meter Run

50 Double-Unders (2-1)

Max Reps Push Press 115/75 95/55

180615

Singing River CrossFit – CrossFit

Metcon (Time)

“THE LONGEST

MILE”

4 Rounds:

10 Burpees

100 meter Run

10 Air Squats

100 meter Run

10 Push-Ups

100 meter Run

10 Sit-Ups

100 meter Run

180227

Singing River CrossFit – HIIT

Metcon (AMRAP – Reps)

21 Minute: EMOM

1st minute – 10 Ball Slams 14/10

2nd minute – 10 Cal Row

3rd minute – 50 Single-unders

180614

Singing River CrossFit – CrossFit

*Teams will alternate
movements.

Metcon (AMRAP – Rounds and Reps)

20 minutes: Partner WOD

3 HSPU/Pike Push-ups

6 Pull-Ups/Ring Rows

9 K2E/Hanging Knee Raises

12 Russian KB Swing 53/35 44/26

15 Cal Row

HIIT

Singing River CrossFit – HIIT

X10 Hip Series
X10 Shoulder Dislocates
X10 OVH Squats
X25 Good Mornings
8x[20:10]Row

Metcon (AMRAP – Reps)

6x[20:10]

Wall ball 10#

Rest 90 sec

Box Step-ups 20″

Rest 90 sec

KB Swings 22#/18#

Rest 90 sec

Russian Twist 10#

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