CrossFit Sebring

Friday 05/24/19

Closed, Rest Day!

Thursday 05/23/19
Cardio Chipper

200 m Run
100 Jump Rope
200 m Run
50 Med Ball Sit-ups (18/15)
200 m Run
25 Russian Wall Twist (18/15)
200 m Run
10 Burpees
200 m Run
25 Russian Wall Twist (18/15)
200 m Run
50 Med Ball Sit-ups (18/15)
200 m Run
100 Jump Rope
200 m Run

Wednesday 05/22/19

"Cindy"

Tuesday 05/21/19

 MED BALL CLEAN WOD

3 RFT
50 Double Unders/150 Singles
40 Sit Ups (no wall)
30 Med Ball Cleans (18/15)
20 Pullups/Box Jump Pullups (strick, band, or jump)
10 Handstand Push Ups/Pike Push Ups

Monday 05/20/19

Strength: Front Squats (Clean load then squat)

17 min AMRAP

10 Box Jumps
15 Front Squats
20 Kettle Bell Swings
200 m run

Saturday 05/18/19

ROAD/TRAVEL WOD DAY!

Gym is closed! 
HOWEVER, we have a WOD just for you!

HRPU= CrossFit hand release push ups!  DO NOT REST AT BOTTOM OF PUSH-UP, JUST HAND RELEASE AND FOCUS ON YOUR PLANK AS YOU PUSH-UP!

Friday 05/17/19
Closed, REST DAY!

Thursday 05/16/19

METCON
BIKE
ROW
BOX STEP
PLANK UP-DOWN

21-15-9

Wall Ball Shots
Weighted Walking Lunges

Wednesday 05/15/19
Bench Press Ladder 

Bench Press
10-9-8-7-6-5-4-3-2-1
Kettlebell Deadlift 
1-2-3-4-5-6-7-8-9-10

 Jump Rope 10-9-8-7-6  Jump Rope 5-4-3-2-1  Jump Rope

(100 Singles/ 30 Double Unders)

Tuesday 05/14/19

25 min BOOTCAMP

(4x 40/20 movement, 1x 40/20 run)