Crossfit 915

Part 1
200m walking lunges
Cap- 10 minutes

Part 2
Amrap in 25 minutes
400m run
21 kettlbell swings
15 ball slams
9 wall ball shots

4 sets
10 one arm bent over
rows-each arm
Max chin over bar hold
15 banded pulls

WOD
EMOM FOR 10 min
10 burpees

Rest 3 minutes, then:

3 rounds
30 box jumps
20 plate step ups
10 box jump overs

WOD
Femmefit’s “Hell-en”
For time
800m run
30 kettlebell swings
15 pull-ups
400m run
20 kettlebell swings
10 pull-ups
200m run
10 kettlebell swings
5 pull-ups

Tabata Shoulders
Lateral to front raise
Steering wheels
Arnold presses

WOD
4 rounds
20 burpees
20 box jumps

Then
4 rounds
15 burpees of choice
2 minutes of jump rope

WOD

Part 1

In teams of 2
2 minutes at each
Sleds
20m sprints
Sprawl over
parallette- switch
every rep
Rest 90 seconds
Between movements

Part 2
One person holds
Kettlebell while other
Works on reps
100 rings rows
150 sit-ups
100 deadlifts
200 air squats