Cate's CF Xanthi

  FITNESS + INTRO  WOD AMRAP 20: 50 single unders 10 american swings 10 HR push ups

  FITNESS + INTRO  WOD        R E S T       D A Y

  FITNESS + INTRO  WOD AMRAP 3' x 5 Rounds: 250/225m row 15 db thrusters -rem.time MAX REPS push ups *rest 1'min.btw amraps-

  FOR TIME: 10-20-30-40-50  american kb swings 15 burpees *time cap 15'min.

  FITNESS + INTRO  WOD 3 Rounds: 300m run 30 wall ball into 2 Rounds: 300m run 30 db db box dtep ups into  1 Round: 300m run  50ab sit ups

  FITNESS + INTRO  WOD 10 RFT: 7 push jerk 7 pull ups/15 ring row 30 single unders *time cap 15'min.

  FITNESS + INTRO  WOD -23.1-   AMRAP 14: 60 cals Row 50 t2b/sit ups 40 wall balls 30 power cleans 20 ring muscle ups/burpee pull ups

FITNESS + INTRO  WOD   FOR TIME: 50-40-30-20-10 single arm db hang clean & jerk 15-12-9-6-3  pull ups  OR 25-20-15-10-5 ring row

  FITNESS + INTRO  WOD 5 RFT: 12/9 cal.Row 12 burpees over Row 12 db front squats

  FITNESS + INTRO  WOD CARDIO Every 6:00 min. x 5 rounds: 2:00 min. MAX Cal.air bike 400m run *time cap.for each rnd 5:00 min. CORE 8 rounds: 20"sec.hollow hold 10"sec.REST