The Girls Work it Out

Individual Workout:

50 Wallballs (mark a spot against a wall about 3 feet above you.  Hold the medicine ball in both hands against your chest, go into a squat and as you come up shoot the ball up to the marked spot, catch, and go back into a squat – repeat)

Individual workout:

4 Rounds of:

Sprint 50 meters

20 walking lunges

15 pushups

Individual Workouts:

AMRAP in 20 minutes

5 Pull ups

10 Pushups

15 Thrusters

Saturday – Open Crossfit Workout @ 2pm – Location TBD

The Dirty 30!

Tuesday  – Group Workout:

3 Rounds for time:

25 – squats

25 – burpees

25 – sit-ups

sprint 100 meters

Individual Workouts:

For time

50 Squat Jumps

50 Push Ups

50 Thrusters

Individual Workouts:

5 Rounds for time

Sprint 100 meters

15 Burpees

Sunday Group Workout:

AMRAP

10 Pull Push ups

15 KB swings

20 Thrusters

***Use a medicine ball, barbell, or something heavy to use for the thrusters.