CrossFit Pickering and Pilates Pickering

chipper

25 Walking lunge steps

20 Pull-ups

50 Box jumps, 20 inch box

20 Double-unders

25 Ring dips

20 Knees to elbows

30 Kettlebell swings, 2 pood

30 Sit-ups

20 Hang squat cleans, 35 pound dumbells

25 Back extensions

30 Wall ball shots, 20 pound ball

3 Rope climb ascents

Three rounds, 21-15- and 9 reps, for time of:

 

95 pound Overhead squats,

Burpees.

shoulder press and abs

Shoulder Press

1 1 1 1 1

 

Then….

3 rounds of:

20 floor wipers

20 atomic sit ups

20 knees to elbows

squats and muscle ups

For time:

 

100 Squats,

5 Muscle-ups,

75 Squats,

10 Muscle-ups,

50 Squats,

15 Muscle-ups,

25 Squats,

20 Muscle-ups.

deadlift

Deadlift

3 x 5

 

500 meter row

25 atomic situps

500 meter row

25 hollow rocks

500 meter row

5 rounds of F U N

5 rounds for time of:

30 Kettlebell Swings 70 lbs

30 Burpees

30 GHD Sit-ups

 

Post total time.

Front Squat and baby Barbara

3 3 3 3 3

Front squat

 

1 X 15 to 20 reps

 

Baby Barbara

AMRAP in 10 minutes

20 Pull-ups

30 Push-ups

40 Sit-ups

50 Squats

karen ++

skills and warm up:

double unders, handstand push ups

karen

150 wall ball

then....

16 intervals of atomic situps

Cindy on Steroids

Complete as many rounds in 20 minutes as you can of:

 

15 Pull-ups,

30 Push-ups,

45 Squats.

backsquat

Backsquat

1 1 1 1 1

 

3 rounds

20 wall ball

20 toes to bar

 1 minute forward plank, side planks.