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!!