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For time:
- Dynamic range of 1 min Single Unders
5x5
1. motion Air Squat 15-12-9
- Scapular Pull Ups with
Week 1 - „Classic CrossFit Ring Row Air Squats
5 seconds hold at top
Warm Up” Ring Rows
1 min Single Unders
- Dynamic range of 4 rounds for quality:
2. motion KB Deadlift 5x5 5 Box Jumps
Air Squat
Week 1 - „Classic CrossFit Box Jump KB Deadlifts 10 Sit Ups
Warm Up” 15 Air Squats
For quality:
- Dynamic range of AMRAP 4’:
3. motion 5x5 5 KB Deadlifts
KB Deadlift Press
Week 1 - Shoulder mobility Presses 10 Push Ups
circuit 2 min rest
Tabata Single Unders
Tabata Overhead
- Dynamic range of
Kettlebell Hold (each
5. motion 5x5
Deadlift round different arm)
Week 2 - „Classic CrossFit Front Squat Deadlifts
2 min rest
Warm Up”
Tabata Plank
For quality:
- Dynamic range of
21-15-9
6. motion 5-4-3-4-5
Deadlift Pull Up progressions Box Dips
Week 2 - Shoulder mobility Pull Ups/Batwings
Hanging Knee Raises
circuit
Deadlifts