Cate's CF Xanthi

  FITNESS + INTRO  WOD AMRAP 20 : 800m run -rest 1'min.- 60 double db deadlifts -rest 1'min.- 40 burpees -rest 1'min.- 20 burpee deadlift Max meters Run!

  FITNESS + INTRO  WOD     REST  DAY

  FITNESS + INTRO  WOD 4 set every 3:00 minute: 20 box jump 10 turkish sit ups -rem.time Max Reps swings -REST 1'min. btw sets-

  FITNESS + INTRO WOD FOR TIME: 1500m Row /1200m Row -rest 1'min. + seconds off your finish minute- then, 5 Rounds of: 200m run,100m walk (*time cap. 25')

  FITNESS + INTRO WOD 5 Rounds for time: 5 power clean & push press 5 front squat 5 burpees over bar

  FITNESS + INTRO WOD EMOM 12: 1. 200m run 2. 15 double db deadlifts 3. 10 burpee over db -REST 3' min.- AMRAP 5: 24m farmer carry 6 deadlift 4 burpee over db

FITNESS + INTRO TEAM  WOD   FOR TIME: 20-15-10-5 reps of: fitness bag squat clean (each) slam ball g2oh and throw (each) #p1 clean/slam throw #p2 plank hold (and switch) *10 synchro burpees between exercises

  FITNESS + INTRO  WOD FOR TIME: 30 box jumps,20 sit ups,10 swings -rest 1' min.- 30 swings,20 box jumps,10 sit ups -rest 1'min.- 30 sit ups,20 swings,10 box jumps (*box 70/50 , ktb 20/12)

  FITNESS + INTRO  WOD            ENGINE 5 set x AMRAP 4 each 1st set: 500m/400m Row -rem.time Max meters Run 2nd set: 500m/400m Row -rem.time Max reps Burpees 3rd set: 500m/400m Row -rem time Max reps Single unders/DU 4th set: 500m/400m Row -rem.time Max reps Burpees 5th set: 500m/400m Row -rem.time Max meters Run      -Rest 2'min. btw AMRAPs-

  FITNESS + INTRO  WOD AMRAP 10: 30 Power Clean -rem.time MAX meters Run