CrossFit

30-20-10
Kettlebell Swing
Kettlebell Deadlift Highpull
Burpee
Situps
&
8min AMRAP
20 Walking Lunges
10 Handstands

21-15-9
Burpee over bar
Deadlift Highpull (95/65)
Doubleunders or Regular Jump rope 105-75-45
&
21-15-9
Toes2Bar or Knee2Elbow
Jumping Squat
Bar Roll Outs

7min AMRAP
Workout 1
5 Pullups
5 Thursters
Workout 2
10 Wallballs
10 Pushups
Workout 3
15 Squats
15 Superman
Workout 4
20 Situps
20 Lunges

Cindy
20min AMRAP
5 Pullups
10 Pushups
15 Squats

18min AMRAP
15 Box Jumps
15 Overhead Lunges
15 Pushups with release grip

20min AMRAP
15 Kettlebell Swings
15 Kettlebell Deadlift Highpull
15 Kettlebell Thrusters

Tabata
8 Rounds 30/20
Deadlift
Pushups
Squat Clean
Situps

35min
50 each
Box Jumps
Kettlebell Swings
Walking Lunges
Knee to Elbow
Push Press(Kettlebell)
Wall Ball
Burpees
Tuck Jumps
Situps
Kettlebell Swings
Thrusters

20min AMRAP
5 Pullups
10 Pushups
15 Squat Jumps
20 Situps

5 Rounds
15 Box Jumps
15 Burpees
15 Kettlebell Swings
15 Kettlebell Thrusters
15 Situps
15 Getups