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CrossFit SAW – CrossFit


Warm-up (No Measure)

(5 min.) Get warm With Shoulder Prep – With a Light Set of Plates (2.5-5 lb.)

Perform the movements from the first 2 min. of Shoulder Complex #1:

Arm Circles

Flexion Overhead


Wall Slides

(10 min.) Create a Circuit – Start at Any Station:

Row 10 cals.

6 Cartwheels (3 one direction, 3 the other)

30 Single-unders

10 False-Grip Ring Rows

4 Kick Up to a Handstand + 5-sec. Pause, Kick Down (QUICK SCALE: 3 Wall Walks)

4 Box Muscle-ups

2 rounds

Warm-up (No Measure)

(10 min.) Rowing Prep

In partners, perform:

2 x 250-m efforts

1 x 500-m effort

*One rests while the other works.

*The second effort of the 250 m and the 500 m should be done at 80+ percent.

(10 min.) Prep for Workout

Wth their working weight for dumbbells and kettlebells perform:

10 Step-ups (no load)

10 Single-Arm Russian KB Swings each arm

10 Step-ups (use one DB)

10 KB Swings (use workout weight)

10 Step-ups (both DBs)

*Prep as needed for workout.

(10-15 min.) Perform Workout


Metcon (Time)


Weighted Step-ups (45/25 lb.)

KB Swings (24/16 kg)

500-m Row between each round
Rx+ 50/35# step-ups

Cool Down

Warm-up (No Measure)

Banded leg stretches


If you are serious about reaching your goals and seeing results, these guidelines will help you do just that. And what's best is that... it's FREE!

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