5 Zones

CrossFit Unleashed – CROSSFIT Metcon (Time) Team of 2 and you can work at the same time 100 PLATE BURPEES 10/25 (chest to plate and bring plate overhead) 400M RUN 100 ALT WALLBALL 20/14 300M RUN 100 G2OH 95/65 200M RUN 100 BOX JUMPS 300M RUN 100 KB SWING 50/35 400M RUN

warm

CrossFit Unleashed – COMPETITION TEAM Warm-up WARM UP 2 (No Measure) 500M ROW 10 small circle – larger – full range 20 both arms cross over 20 alt both arms over head 10 twist back and forth 10 bent twist 20 bent windmill 6 wide leg inch worm(out to a push ups and back between legs) 10 wide leg side …

Thursday

CrossFit Unleashed – CROSSFIT Metcon (3 Rounds for time) With a Running Clock: 3x100m sprints 15rec BTWN sprintsWith a running clock . Still keep track of each sprint individually to record into wodify. Metcon (Time) 2 min Rec Then: 2Rnds For Time: 100 DBL Unders 100 Air Squats 800m Run

SATURDAY

CrossFit Unleashed – CROSSFIT Metcon (AMRAP – Rounds and Reps) 2 PERSON TEAMS 4 – 10 MIN STATIONS 400M RUN TOGETHER THEN WORK FOR THE REMAINDER OF TIME. ONE PERSON WORKING AT A TIME COMPLETE A FULL ROUND THEN ROTATE 400M RUN THEN 2 BURPEES 4 T2B 6 WALLBALL 20/14 10 MIN 400M RUN THEN 6 DEADLIFTS RX +135/105 RX …

MONDAY

CrossFit Unleashed – CROSSFIT Metcon (Time) 200M Run 50 Ab Mat Sit-ups 25 Wallballs 20/14 RX+ 20lb Vest 4 Rnds

BAR BUDDIES

CrossFit Unleashed – CROSSFIT Metcon (AMRAP – Reps) 50 PUSH PRESS BAR LUNGES 50 BOX JUMPS 24.20 BAR LUNGES 50 HANG POWER CLEANS BAR LUNGES 50 HR PUSH UPS BAR LUNGES 50 WALL BALLS 20/14 BAR LUNGES 50 PULL UPS BAR LUNGES 50 BALL SLAMS 25/20 BAR LUNGES 40 MIN AMRAP TEAMS OF TWO @ 115/85 RX+ 135/95

Friday

CrossFit Unleashed – CROSSFIT Back Squat (Total Weight) Metcon (AMRAP – Rounds and Reps) 7 OHS 95/65 14 AB mat sit-ups 21 DBL UNDERS 12min Amrap

SAT

CrossFit Unleashed – CROSSFIT Metcon (AMRAP – Reps) 100 Dbl Unders 90 Sit Ups 80 power Cleans 95/65 70 KB Swing 50/35 60 Wall Balls 20/14 50 Box jump 24/20 40 Pull ups 30 Power Snatch 95/65 20 HSPU 40 Min AMRAP

TUESDAY

CrossFit Unleashed – CROSSFIT Power Cleans 2 Power Cleans @ 85% 3 burpees Every 1:15 x5Rnds Metcon (Time) 21 WALL BALLS 20/14 15 PULL UPS 9 G2OH 135/95 800mRun 3 Rnds

fri

CrossFit Unleashed – CROSSFIT Back Squat (EMOM FOR 7 MIN @ 60%) 2 BACK SOUATS + 5 BOX JUMPS EMOM FOR 7 MIN @ 60% Metcon Metcon (AMRAP – Rounds and Reps) 40 DBL UNDERS 20 WALKING LUNGES 20/14 10 HANG POWER CLEAN 115/65 5 GHD 1 Rope Climb 18 MIN AMRAPRX + HANG POWER CLEAN @ 135/95