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SouthOrlandoCF
SouthOrlandoCF

June 21st, 2017

Bike 3min
CrossFit Warm Upx2

Dynamic Warm Up+Mobility
Mobility: Hips and Lats


Skill: 15 min EMOM
A: Ring Row
B: Hollow Rock
C: 30/24 Box Jumps


WOD: Death by Slam Ball (30/20)

SouthOrlandoCF
SouthOrlandoCF

June 20st, 2017

Run 400m
CrossFit Warm Upx2

Dynamic Warm Up+Mobility
Mobility: Tri's and Shoulders


Strength: 15mins to find 1 RM Push Press

WOD: For Time
10 HSPU
50 Walking Lunges
25 Ring Dips
50 Walking Lunges
50 Push Ups
50 Walking Lunges
25 Ring Dips
50 Walking Lunges
10 HSPU

SouthOrlandoCF
SouthOrlandoCF

June 19th, 2017

Row 1000m
CrossFit Warm Upx2

Dynamic Warm Up+Mobility
Mobility: Hips and Hami's


Strength: 20 mins to find 1 RM Deadlift


WOD: For Reps
1 min ME Dubs
1 min ME DB Snatch 53/35
2 min ME Dubs
2 min ME DB Snatch 53/35
3 min ME Dubs
3 min ME DB Snatch 53/35

SouthOrlandoCF
SouthOrlandoCF

June 16, 2017

Row 500m

Group Dynamic

Strength/Skill: Snatch
Spend 20 mins on technique and load. Take your time between lifts and focus on body positioning
and speed. Full squat is recommended.

WOD: 16 mins
4 mins complete:
2 Rounds:
12 Overhead Squats (75/55)
12 Toe 2 Bar
If you complete the above, add 4 mins and continue:
2 Rounds:
10 Overhead Squats (95/65)
12 Toe 2 Bar
If you complete the above, add 4 mins and continue:
2 Rounds:
8 Overhead Squats (115/80)
12 Toe 2 Bar
If you complete the above, add 4 mins and continue:
2 Rounds:
6 Overhead Squats (135/95)
12 Toe 2 Bar

*Each couplet has to be completed within the 4 mins alotted. If you complete the first 2 rounds in 2 mins then you have 6 mins to complete the next 2 rounds. The faster you go the more time you add to the next couplet.

SouthOrlandoCF
SouthOrlandoCF

June 15th, 2017

Run and Bike 2:00
CrossFit Warm Upx2


Dynamic Warm Up+Mobility
Mobility: Lumbar and Chest


Strength: 15 mins to Find 1 RM Strict Press

WOD: For Time
400m Run
15 Clean and Jerk 155/105
200m Run
15 clean and Jerk 155/105
400m Run