NSEE CrossFit

Skills- HSPU/ Handstands

WOD- AMRAP 10- 5 HR Push Ups, 5 Push Press, 5 OHS, 5 OHL, 5 Laps


Med Ball Slams, Clean and Jerk, Sumo Deadlift, Run, Box Jumps, Skip, Wall Balls

10 Minute AMRAP

8 OHS, 6 Burpees over Bar, 4 Sit Up Get Up, 2 Tuck Jumps (1 Lap, Ladder up on laps each round.)




8 Minutes

50 Air Squats

40 Sit Ups

30 Lunges

20 Push Ups

10 Double Unders 3 x Singles

Run as many laps as possible after the 150 reps are completed.





5 Burpees over Bench

5 Dips

5 Push Ups

5 Laps

   Warm Up-  Mountain Climber/ Run Ladder

  WOD- Wall Ball Relay with Med Ball Slams and Med Ball Carry

Warm Up- Basic Movement Skills

WOD- 1 Burpee, 1 Push Up, 1 Jumping Jack, 1 Sit Up, 1 Handstand

AMRAP 6 Minutes

Warm Up- Basketball/Wall Balls

Skills- Frog Stand/ Handstand Kick Up

WOD- Run, Mountain Climbers,Run, Air Squat, Run, Sit Ups, Run, Push Ups, EMOM 3 Burpees

Skills- Press and Push Press

WOD-30/30- Skipping and Planks for 8 Minutes (Score is your total skips)


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