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WOD

CrossFit SAW – CrossFit

Warm-up

Warm-up (No Measure)

(10 min.) Get Sweaty!

Opposite Tabata (10 sec. on/20 sec. off)

Alternate:

Plate Fast Feet (use 15-lb. plate)

Kick-backs

4 rounds

Rest 1 min., then:

Double-unders or Single-unders

Air Squats

4 rounds

(10 min.) Midline Prep

30 sec.-1 min. Hollow Rock with PVC

6 Leg Round the Worlds (3 each direction)

Rest as needed

3 rounds

Warm-up (No Measure)

(10 min.) Prep for Workout as a Group

5 Front Squats with MB

5 Big Monkey Swings on the Pull-up bar (Don’t worry about being tight, just swing!)

5 Unbroken Wall-Ball Shots

5 Tight Controlled Kipping Swings on Pull-up bar

10 Unbroken Wall-Ball Shots

10 Toes-to-Bars or attempts (broken up any way)

*Prep as needed for workout

(20 min.) Perform Workout

Metcon

Metcon (AMRAP – Reps)

Min 0-4 complete:

12 Wall-Ball Shots

12 Toes-to-Bars

3 rounds

*If they succeed, move on to:

Min. 4-8, complete 3 more rounds

*If they succeed, move on to:

Min. 8-12, complete 3 more rounds, and so on until they can no longer complete 3 rounds in 4 min.
72 reps every 3 rounds, 24 per

Metcon (AMRAP – Reps)

Min. 0-4 complete:

10 Wall-Ball Shots

10 Sit-ups

3 rounds

*If they succeed, move on to:

Min. 4-8, complete 3 more rounds

*If they succeed, move on to:

Min. 8-12, complete 3 more rounds, and so on until they can no longer complete 3 rounds in 4 min.
60 reps every 3 rounds, 20 per

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