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FITNESS
A. Four sets of:
Kettlebell Swings x 20 reps
Rest 45 seconds
Pull-Ups x 6-8 reps @ 2111
Rest 45 seconds
Flutter Kicks x 30-45 seconds
Rest 45 seconds
B. Three rounds for time of:
3 Man-Makers
15 Box Jump Overs (12/20″)
300 Meter Run
AIM
A. Five sets of:
Snatch + Overhead Squat x 3 reps
Rest 2 minutes
B. Three rounds for time of:
15 Pull-Ups
30 Double-Unders
300 Meter Run
SPORT
A. Three sets, not for time, of:
Weighted Alternating Pistols x 8-10 reps
Handstand Walk x 15-20 Meters
Skin the Cats x 5 reps
(perform as slowly and controlled as possible)
B. Four rounds for time of:
6 Deadlifts @ 75-80% of 1-RM
12/9 Ring Dips
Rest exactly 3 minutes, and then…
C. Three rounds for time of:
10 Box Jumps (30″/24″)
15/10 Strict Handstand Push-Ups
20 Kettlebell Swings (32/24 kg)
Rest exactly 2 minutes, and then…
D. Two rounds for time of:
30 Hand-Release Push-Ups
60 Double-Unders
CROSSFIT MOMS
Rest Day