WARM UP -  dodge ball

FOCUS - Snatch

WOD 1 
6 muscle snatch
6 ups and downs 
6 situps

FRUITS

WOD 2
1 min
star jumps
1 min mountain climb
1 min Umpa Lumpa Press

Warm up - Sally

Focus - Squats

WOD 1 - 
50 push press (No weight)
50 Star Jumps
50 Mountain Climbs
25 Squats

FRUITS


WOD 2
tabata popcorns

GAME
Cross Cross Fit

WARMUP - 50 star jumps
                     40 mountain climbs
                     30 high knee jumps
                     20 bunny hops
                     10 squats

Focus Thrusters

WOD 1 - 
6 thrusters
6 push ups
6 CFS angles

FRUITS

WOD 2 - 
Max reps of 1 min
situps
plank
hollow hold
Superman hold

WARM UP - 
1 min on ladder
1 min on box jumps
1 min on push press
1 min squats

FOCUS 
SDHP

WOD1 - 
6 SDHP
10 mountain climbs


FRUITS

WOD 2 - 
5 min of hollow holds and superman holds

WARM UP - 200m row

FOCUS - high knees on rings & OHS

WOD
15 - 12 - 9
OHS
box Jumps

FRUITS

Tabata popcorns

WARM UP - lets get ridiculous

FOCUS - Strong man stones
SDHP

WOD -  6 shoulder to overhead
              6 SDHP
              6 popcorn

FRUITS

Tabata squats

SURVIVER 

TIP

WARM UP -  Sally

FOCUS - cleans

WOD 1 - 5 min AMRAP
5 bunny hops
5 cleans
5 up and downs

FRUITS

WOD 2 - 
tabata squats 8 rounds

GAME 
Whats the time mr crossfit