Saturday 5th August 2017

CrossFit Cheltenham WOD

Skill / Strength

Efficiency of movements in the WOD

WOD

Working in same sex pairs complete the following 3 parts

Part A

Complete AMRAP in 12 mins of:
15 Box facing burpee box step overs with 2 dumbbells 22.5/15kg
50 Double unders

Part B

Complete AMRAP in 12 mins of:
20 Alternating with partner every rep wall balls 9/6kg to 10/9'
20 Cal assault bike

Part C

12 mins to establish the following:
10 rep max deadlift
max set of ring dips
max set of ring rows from horizontal body position

3-2-1-GO!!

High Intensity Class

WOD 1
Working in pairs complete AMRAP in 10 minutes of:
Partner 1 completes a 200m run whilst partner 2 completes as manly reps as possible of:
4 Press Ups
4 Jumping Lunges
4 Burpees Athletes switch after each 200m run

WOD 2
Complete AMRAP in 4 minutes of:
10 Jumping Lunges
20 Sit Ups

WOD 3
Complete AMRAP in 4 minutes of:
10 Burpees
10 Dumbbell shoulder press

3-2-1-GO!!