amrap, box jumps, crossfit, kettlebell swings, sit-ups, training, wod, workouts -

Wednesday 5.27.20

Warm-up Prep (10-15 Minutes)

2 Rounds

200m Run

10 Hollow Rocks

10 Box Step-Ups

10 Glute Bridges


Strength/Skill - Body Weight

EMOM 2 x 6 Rounds

4 Strict Pull-Ups

4 Ring Dips

4 Pistols

4 Handstand Push-Ups


WOD (Workout of the Day) 


9 Minute AMRAP

13 KB Swings 53/35

15 Sit-Ups

13 Box Jumps 24/20

Incorporated Energy Systems in WOD:  Phosphagen, Glycolytic


  • Our goal for this workout is to target 4-7 Rounds
  • A little downturn from the previous two day's struggle bus'.  Put on your fast shoes and blast out each of these exercises unbroken with minimal rest to get out that lactic acid from the WOD's earlier this week.
  • Score is Rounds plus reps

*Scale accordingly if any exercise cannot be performed RX