Cross Training

Sport

Basketball

For Time

• 800m Run/Ruck
• 30 Bent over Rows or Pull-ups
• 50 Push-ups
• 70 Squats
• 600m Run/Ruck
• 20 Bent over Rows or Pull-ups
• 40 Push-ups
• 60 Squats
• 400m Run/Ruck
• 10 Ben Over Rows or Pull-Ups
• 200m Run/Ruck

Carry a ruck, sandbag, or kettlebells if you want.

15min AMRAP

• 500m Row
• Max Set of Push-ups

Reposted from CrossFit® WOD

4 rounds of

• 1 min Pull-ups
• 1 min Goblet Squats (53/35)
• 1 min Sit-ups

5 min Rest

4 rounds of

• 1 min Kettlebell Swings (53/35)
• 1 min Lunges (53/35)
• 1 min toes-to-bar

For Time: 22 min Cap

• Row 2000m
• 30 power cleans (135/85)
• C2 Bike 4000m

20 min AMRAP (Nicole)

• 400m Run
• Max Pull-ups

Start a new run when you come off the bar.

For Time (30min Cap)

• 800m Run
• 200 push-ups
• 300 air squats
• 800m Run

Break the push-ups and squats up as needed.

20 min AMRAP

• 100 cal Assault Bike
• max rounds of
  • 7 toes-to-bar
  • 14 handstand shoulder taps

30 min AMRAP

• 800m Run
• 10 ball-over-shoulder (80/50)
• 5 Tire Flips

10-minute AMRAP

• 7 KB Swings. (53/24)
• 7 Push-ups
• 7 Toes-to-bar

5 minute Rest

10-minute AMRAP

• 7 wall balls. (20/14)
• 7 burpees
• 7 KB Deadlifts (53s/24)