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Weekend Warrior Workouts

Workout 1

AMRAP 15:00 20 Single Arm Dumbbell Snatches 40 Jumping Squats 20 Burpees over the Dumbbell 40 Reverse Lunges


Workout 2 400M Run / Walk 10 Burpees 400M Run/ Walk 20 Push Ups 400M Run / Walk 30 Step Ups / Jumps 400M Run / Jumps


Workout 3 AMRAP in 10:00 or 20:00 5 Pull Ups / DB Rows 10 Renegade Rows 15 Goblet Squats


Workout 4 "Annie"

50-40-30-20-10 reps for time of: • Double-Unders • Sit-ups


**sub sigles or jumping jacks for double unders




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Wed 4/21

Conditioning “Rubbin in Racin'” For Time: 12 Alternating Dumbbell Hang Clean And Jerks (50/35) 10-20-30-40-50-40-30-20-10 Double Unders Accessory 10 min Rope Climb Practice Or 1 rope climb every min f

Tue 4/20

Strength Back Squat - 5 sets x 10 reps @ 60% 1RM Back Squat * Complete a set every 2 minutes, on the 2 minutes for 10 minutes * Conditioning “Cole Trickle” For Time: 2 rounds 15/12 Calorie Assault Bik

Mon 4/19

Teams of 2 (1:1) 10 rounds (each) 12/10 Calorie Row 10 Alternating Jumping Split Lunges (5 each leg) 8 Toes to Bar Accessory 1 min quad smash (each side) 1 min seal pose (each side) 1 min palm smash w

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