Courtesy of Ultimate Crossfit 5 Rounds 50m KB Farmer’s Walk (1.5/1) 25 Abmat Sit-ups 10 Box Jumps (30/24) Heavy Bag Spring 5 x 50 Meters ********************************* Dri-Fire(Rifle) ********************************* Jeanna's Class

AM WOD 5 Minute Warm up 30 Minute Run 10 Minute Stretch **************************************** **************************************** PM WOD 5 Minute Stretch/10 Minute Warm Up **************************************** A1: Snatch to Push Press - 10 x 5 (115lbs) B2: Weighted Chin Up - 10 x 5 (20 LBS) B1: Sledgehammer Swings/Tire Flips - 10 to 1 (35lb) B2: Tiger bend Push Ups - 10 to 1 C1: Plank - 60/45/30/15sec C2: Ab Walk out - 10/7/5/3 **************************************** 15 Minute Stretch Cool Down **************************************** Dri-fire **************************************** Jeanna's Class

PM WOD
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10 MINUTE WARM UP+5 MINUTE STRETCH
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A1: 5 MINUTE SHADOW BOXING
A2: 5 MINUTE SHADOW BOXING(WITH LIGHT WEIGHTS)

B1: 3 RDS X 1 MIN PER EX.+1 MIN. REST B/T SETS
PLYO PUSHUP
SINGLE ARM MED BALL THROWS
BALL SLAMS

B2: AGILITY LADDER DRILLS
2FT EACH SQ.
2FT IN 2FT OUT EACH SQ
SLOLEM
LATERAL SHUFFLE 1 IN 1 OUT
LATERAL SHUFFLE 2 IN 2 OUT

B1: 3 RDS X 1 MIN PER EX.+1 MIN. REST B/T SETS
LATERAL BARRIER JUMP
LATERAL HIGH HOPS
BOX JUMPS


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DRI-FIRE

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SPARRING

PM WOD
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WARM UP
A: Switch Bear Crawl - 4 x 50-100ft
B: Crippled Monkey - 4 x 50-100ft
C: Brazilian Get Up - 4 x 15
D: Monkey / Roll / High Knee Jump - 4 x 10
E: Crippled Monkey / Roll / Pistol - 4 x 10

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A1: RING PUSH UP 5 X 10RPS
A2: RING PULL UPS 5 X 10RPS

B1: RING ASSISTED PISTOLS 3 X 8RPS EACH LEG
B2: TRICEP EXTENSIONS 3 X 8RPS
B3: RING TRICP EXTENSION 3 X 8 RPS
B4: RING CURLS 3 X 8 RPS

C1: JUMP ROPE 5 MINUTES
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DRI-FIRE PISTOL
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JEANNA'S CLASS

10 MINUTE WARM UP+5 MINUTE STRETCH
**************************************************
ROW 1000M

A1: LAWNMOWER EXT. X 8 EACH DIR.
A2: JUMP SQUAT X 20
A3: PUSH UP(CLAP) X 15
A4: BODY ROW(DECLINE) X 15

B: DECK SQUAT 2 X 20

BAS 2 X 5 RDS MUAI THAI

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15 MINUTE STRETCH

PM WOD
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A1: Alternating Kettlebell Swings - 3 x 10
A2: Alternating Kettlebell High Pull - 3 x 10
B1: Sandbag Shouldering - 3 x 10 ES
B2: Sandbag Get Up - 3 x 5 ES
C1: Macebell 360 - 3 x 10 ES
C2: Walking the Plank - 3 x 10


15 MINUTE STRETCH
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DRI-FIRE PISTOL
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JEANNA'S CLASS

AM WOD
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10 MINUTE WARM UP+5 MINUTE STRETCH
**************************************************
1.0 MILE RUN
A1: 1 HANDED SLEGHAMMER SLAM
3 X 20 EACH ARM

B1: CLAPING PUSH UP
2 X MAX
B2: BODY WEIGHT SQUAT
2 X 50
B3: JUMPING JACKS
2 X 100
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15 MINUTE STRETCH