FITNESS

A. Four sets of:
Walking Lunges with DBs x 20-24 steps
(use the heaviest DBs you can handle)
Rest 90 seconds
Wall Climbs x 4-6 reps
Rest 90 seconds

B. In teams of three, alternate whole rounds to complete as many rounds and reps as possible in 15 minutes of:
Sit-Ups x 10 reps
Dumbbell Ground to Overhead x 10 reps
Box Jumps x 10 reps

AIM

A. Four sets of:
Walking Lunges with DBs x 20-24 steps
(use the heaviest DBs you can handle)
Rest 90 seconds
Wall Climbs x 4-6 reps
Rest 90 seconds

B. In teams of three, alternate whole rounds to complete as many rounds and reps as possible in 15 minutes of:
Toes to Bar x 10 reps
Dumbbell Ground to Overhead x 10 reps
24/20″ Box Jumps x 10 reps

SPORT

CROSSFIT MOMS

Rest Day

Dave B, having fun. #alldayeveryday

ENDURANCE

12 min @80%
3 wall walks
40m Farmer’s Walk heavy
20m sled push
+
4 sets:
40 sec AD very hard
rest 2:30-5 min

FITNESS & AIM

A. Take 10-12 minutes to practice three gymnastics skills of your choice.
Options include, but are not limited to – Pistols, Handstand Push-Ups, Wall Climbs, Kipping Pull-Ups, Butterfly Pull-Ups, Muscle-Ups, L-Sits, Toes to Bar, etc…

B. “15-Minute Work Capacity Test”
Complete as many rounds and reps as possible in 15 minutes of:
10 Push-Ups with Hand Release
15 Wall Ball Shots (20/14 lb. to 10′ target)
20 Kettlebell Swings (24/16 kg)

SPORT

A. Three sets, not for time, of:
15′ Rope Climbs x 3-4 reps
Muscle-Ups x 4-8 unbroken reps
L-Sit x 30-45 seconds

B. Six sets for times of:
20-Meter Suicide Sprint
155/105 lb Shoulder to Overhead x 12 reps
20-Meter Suicide Sprint
Chest-to-Bar Pull-Ups x 12 reps
Rest 4 minutes
Suicide Sprints – 5m out and back, 10m out and back, 15m out and back, 20m out and back.

CROSSFIT MOMS

Advanced
30-20-10
Back squats #65
Push ups
Pull ups

Intermediate
20-15-10
Back squats #45
Push ups
Pull ups or progressions

Beginner
15-10-5
Back squats #15-25
Push ups
Pull up progressions

TEAM WOD

In teams of two, partners alternate tasks to complete 5 rounds each of:
225/155 lbs Deadlift x 10 reps
250 Meter Row
Ring/Bar/ or Bench Dips x 15 reps

CROSSFIT MOMS

“Baby Hammer”

Advanced
5 rounds
5 hang power cleans #65
10 front squats #65
5 jerks #65
10 pull ups

Intermediate
4 rounds
5 hang power cleans #45
10 front squats #45
5 jerks #45
10 pull ups or progressions

Beginner
3 rounds
5 hang power cleans #15-25
10 front squats #15-25
5 jerks #15-25
10 pull up progressions