Up, UP!

CROSSFIT

1RM TESTING
Push Press

WOD
In 5 minutes complete:
3 rounds
10 wall balls 6kg / 9kg
10 KB swings 24kg / 16kg

Rest remaining time

In next 5 minutes complete:
3 rounds
15 wall balls 6kg / 9kg
15 KB swings 24kg / 16kg

Rest remaining time

*Continue in this fashion, increasing 5 reps each 5 minutes, until you cannot complete the required rounds within the time

BODY BLITZ
10 rounds for time
10 deadball deadlifts
10 wall balls

5 min AMRAP
5 push-ups
15 second bridge

CIRCUIT
3 rounds of 1 minute max reps at each station
– Push press
– Box jumps
– Burpees
– Air squats
– Rest one minute

FINISHER
The CrossFit class WOD