Main – CrossFit
“The Works” (Time)
For time, complete the following
Row 20 calories 20x pull-ups
20x wall balls 20x box jumps
20x ring dips 20x ring rows
20x KB swings 20x tire hits
20x push-ups 20x burpees
20x goblet squats 20x weighted lunges
20x sit-ups 20x side shuffles
Exercises can be completed in any order, but 20 reps must be completed before moving on to the next exercise.
Wall balls RX is 20# and 10ft or 14# and 8ft.
KB swings RX is 53# and 35#
Push-ups RX are chest to the ground and full extension.
Goblet squat RX is 53# and 35#
Box Jumps RX is 24″ and 20″
Weighted lunges are lunges while holding a weight plate to your chest. RX weight is 45# and 35#. Each step forward counts as 1 lunge,
Side shuffles is the distance of two black rubber floor mats the long way. One foot and one hand must touch the ground past the edge of the floor mat. Start on one side and each time you touch is one.