Box
Squat-
5 sets of- Every 45 seconds- 2 Back squats
5 sets of- Every 45 seconds- 2 Front squats
5 sets of- Every 45 seconds- 2 Overhead squats
Metcon-
For time-
10 rounds-
1 round of "Cindy"
30 Double unders
Plate & Dumbell WOD
Warm up-
3 Rounds-
10 "Bird dog"s
10 Jumping jacks
3 rounds-
5 Yoga push ups
7 Squats
Core–
3 rounds of-
30 seconds work / 15 seconds rest-
– OH Plate / Dumbell hold
– Hollow hold
– Plank
Metcon–
5 Rounds for time-
10 Plate / DB thrusters
10 Sit ups
10 Plate / DB thrusters
30 side to side jumps
Bodyweight
7 Rounds for time-
10 Lunge-Lung-Squat
10 Sit ups
10 Push ups
30 side to side jumps