Skill Work Ring Work AMRAP – 15 Minutes – Partner WOD 10 DB Thrusters 10 Push Ups 20 Metre Shuttle Run GAME!
Skill Work Pull Up Practice AMRAP – 15 Minutes – Partner WOD 10 DB Press 5 Squat Jumps 20 Metre KB Farmers Carry GAME!
Skill Work Pull Up Practice AMRAP – 15 Minutes – Partner WOD 10 DB Press 5 Squat Jumps 10 KB Swings GAME!
Skill Work Push Up Clinic AMRAP – 12 minutes 5 Box Jumps 10 Sit Ups 15 Push Ups GAME!
Skill Work Handstand Kick Ups/Handstand Holds AMRAP – 15 Minutes 10 DB Front Squats 5 Hanging Knee Raises 20 metre Bear Crawl GAME!
Skill Work Squat Clinic – Grab a med ball and a plate STRENGTH 3 rounds 10 Goblet Squats CONDITIONING “MINI BARBARA” – 3 rounds 5 Pull Ups 10 Push Ups 15 Sit Ups 20 Squats * Rest 1 minute between rounds
Skill Work Wall Balls – extension of Squat Clinic AMRAP – 12 minutes 5 Mountain Climbers 10 Push Ups 15 Tuck Jumps GAME!
Skill Work Squat Clinic – knees out to PVC AMRAP – Team WOD – In teams of 4 and 30 seconds at each station – rest one minute between rounds Squats Plank Hold Skipping Box Jumps GAME!
Skill Work Ring Work AMRAP – 15 Minutes 10 Kettlebell Swings 5 Hanging Knee Raises 20 metres Broad Jumps GAME!
Skill Work Ring Work AMRAP – 15 Minutes 10 Kettlebell Swings 5 Hanging Knee Raises 20 metres Broad Jumps GAME!
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Warm Up Rotational Warm Up Skill Work Wall Walks AMRAP – 12 minutes 5 Burpees 5 DB Thrusters 10 metre Backwards Run GAME
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Warm Up Skipping Skill Work Build a CrossFit Obstacle Course AMRAP – 12 minutes Of your obstacal course GAME
Warm Up Rotational Warm Up Skill Work Ring Work AMRAP – 12 minutes 10 Sit Ups 10 DB Push Press 10 metre Backwards Run GAME

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