Strength
Warm up-
3 sets –
3 Hindu push ups
5 Diamond push ups
Workout-
Push ups 3 x 10
Dumbbell Bench press 3 x 10
Dumbbell incline bench fly 3 x 10
Diamond push ups 3 x 10
Dumbbell single arm extension 3 x 15
Crossfit
Warm up-
2 Rounds-
5 Squats
5 Ring Rows
2 Rounds-
5 Leg Raises
5 Push ups
5 Ring rows
Conditioning-
For time – “DIRTY THIRTY”
30 Box Jumps (24/20 in)
30 Jumping Pull-Ups
30 Kettlebell Swings (35/26 lb)
30 Lunges
30 Knees-to-Elbows
30 Push Press (45/35 lb)
30 Back Extensions
30 Wall Balls (20/14 lb)
30 Burpees
30 Double-Unders
Demo video-
Categories: Conditioning, Strength, WOD
“Dirty Twenty” in 16 mins and 20 sec
Dirty Thirty in 19 mins 30s