NSEE CrossFit

Warm Up- Zig Zag Soccer

Skill- Wall Balls (Basketballs to a target)

WOD-  EMOM Switch Stations

            2 Rounds of

            Wall Balls, Burpees, OHS and Sit Ups (1 Minute of Rest after the 1st round.)

                                 Total Reps is your Score!

Warm Up- Zig Zag Soccer

Skill- Sumo Deadlift

WOD-  5 Tire Flips

            Bear Crawl 20 m

           5 Med Ball Slams

                                 Bear Crawl 20 m        AMRAP 7 Minutes

 

Warm Up-  Pizza Delivery

Skill- Burpees

         Forward Rolls/Teddy Bears

WOD- AMRAP 7 Minutes

           2 Forward Rolls

                                2 Mat Facing Burpees

                                2 Push Ups

                                2 Sit Ups

                                2 Laps

Warm Up- CrossFit Baseball

Skill- Push Ups

WOD- AMRAP 8

           10 OHS

           Run 200 m

 

Warm Up- Everyone is It! Soccer (10 Air Squats if tagged)

Skill- OHS

WOD- Scaled Annie

           50,40,30,20,10 of Single Unders and Sit Ups

Warm Up- Everyone is It! (Mountain Climbers if Tagged)

Skill- Air Squat

WOD- 8 Minute AMRAP

          10 Air Squats

          20 Single Unders

                                150 m Run

12 Minute AMRAP

10 Burpees

10 Pistols

10 Knee Raises

Run 250m

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