CrossFit XLT – CrossFit

Warm Up Min 0-12 (No Measure)

3 Rounds

15 Calorie Row

12 Hollow Rocks

9 Wall Balls

Get Fit Min 20-40 (AMRAP – Rounds and Reps)

AMRAP 20

30/24 Calorie Row

30 Ab Mat Sit Ups or V-Ups

30 Wall Balls 20/14

90 Double Unders

-You can push the Row fairly hard with the Sit Ups/VUps coming next. You might want to break the WB up into 2-3 sets to save the legs and heart rate just a bit it for bigger sets of DU to end each round.

WELLNESS WOD (Time)

3 Rounds

20/16 Calorie Row

20 Ab Mat Sit Ups

20 Wall Balls (any weight)

60 Single or Double Unders

2:00 Rest

Get Strong Min 48-54 (AMRAP – Reps)

Goblet Reverse Lunges

3 Rounds

1:00 on 1:00 off

Max Reps AHAP

-Hold a KB or DB in the Goblet position and Lunge smooth/steady, alternating Reverse steps within a minute. You don’t need to move fast, just make sure you hold that weight the entire time. These should be heavy

Competitor Extra (Time)

For Time

100′ HS Walk

100′ OH Plate Lunge Steps 45/25

50′ HS Walk

50′ OH Plate Lunge Steps

*8 Min Cap

Break this up into 25′ increments, changing directions each time. If you want to push your limits a bit, you can turn around and continue on without any kind of break both on your hands or w/ the plate OH.