CrossFit Arden Hills Swimming

Mid-Season Core work

WOD: 10 minutes
Every minute on the minute complete the following:
6 burpees + max sit ups in the balance of the minute. Count all sit ups for final score.

Intensity

WOD: in teams if 6 complete the following in a 15 minute time period:

-2000m row
-150 sandbag cleans 50/30#
-750 sit ups
-750 lunges
-150 heavy rope double unders
-300 burpees

Jump and Drop

WOD:
100 burpees for time
-On the minute you will do 10 double unders.
-The balance of the minute you will do as many burpees as possible.
-Time will be called when all burpees are completed.
-If you must scale you can scale to 5.

Game On!

Amrap 10 min of
30 double unders
30 sit ups
5 burpees

Fit test

WOD
1 min work/1 min rest
Count reps/laps for each exercise

Push ups
Sit ups
Squats
Burpees
Run -width of basketball court

I'm gonna work the legs

WOD:
1. Tabata bottom 2 bottom squats
2. 2:40 run as many widths of basketball court as possible
3. Tabata double unders
4. 2:40 squat leaps: touch floor/leap/streamline

Add lowest b2b squat + run + lowest DU + total squat leaps