CrossFit Palm Springs

Warm Up: J.M. + R.O.M.
” Alley Mash Up”

Work: In Part­ners com­plete for time:
100 Squats
200m Sprint
80 Ground to Over­head ( 75 / 55 )
200m Sprint
60 Sumo Dead­lift High Pulls ( 75 / 55 )
200m Sprint
40 Thrusters ( 75 / 55 )
200m Sprint
20 Power Snatches
200m Sprint
**One part­ner starts on run / only one part­ner can be run­ning at a time & work­ing at at time

Warm Up: J.M. + R.O.M.
5 Rounds of — 5 Pull Ups / 10 Push Ups / 15 Squats

Strength: Push Jerk
1,1,1,1,1

Work: 12min. AMRAP
6 Inverted Rows
9 Super­men
12 PlyLunges

Warm Up: J.M. + R.O.M. + 400m Run
3 Rounds of 15 — PVC Passthroughs / PVC Behind the Neck Press / PVC O.H. Squats

Skill: Snatch Bal­ance
6,6,6,6

Work: For Time : 21–15-9
O.H. Squat ( 95# / 65# )
Hand­stand Push Ups

Warm Up: J.M. + R.O.M. + 400m Run
3 Rounds — 5 ‘T’ Push Ups / 10 Squats / 5 Pull Ups

Strength: Push Press
5,5,5,5,5

Work: 5 Rounds -
20 Box Jumps
15 D.B. Box Thrusters
1 min. Box Hover

Warm Up: J.M. + R.O.M.
2 Rounds of — Inch­worm / Franken­steins / Bear Crawls / Lunges

Skill: 10min. work­shop on Power Clean

Work: For Time
10 Power Cleans
2 Sit Ups
9 Power Cleans
4 Sit Ups
8 Power Cleans
6 Sit Ups
7 Power Cleans
8 Sit Ups
6 Power Cleans
10 Sit Ups
5 Power Cleans
12 Sit Ups
4 Power Cleans
14 Sit Ups
3 Power Cleans
16 Sit Ups
2 Power Cleans
18 Sit Ups
1 Power Cleans
20 Sit Ups

Warm Up: J.M. + R.O.M. + 400m Run
180 Arm Circles

Strength: Shoul­der Press
7,5,5,3,1

Work: 3 Rounds
25 Don­key Kicks
50 Dou­ble Unders 
750m Row

Warm Up: J.M. + R.O.M.
” Alley Mash Up ”

Work: ” Storm the Bar­ri­cade ” — 20min. AMRAP
2 Teams: a. ) Using the Clean move all the bumpers from one side, up and over the other side, of the wall
              b. ) Pass the Ket­tle Bells through the bar­ri­cade
RULES:
1. One per­son to be jump­ing rope at all times
2. Stack bumpers by weight. 1 Burpee Penalty / lb mis-stacked
3. Once weights are moved and stacked. Whole team does 1min. plank hold.
    Every­time some­one drops 1 Burpee Penalty.

Warm Up: J.M. + R.O.M. + 400m Run
3 x 5 Squats / 10 Push Ups / 15 Sit Ups

Work: “Fight Gone Bad“
3 Rounds — 60 sec each / reps per min.
Wall Ball ( 20/14 )
Sumo Dead­lift High Pull ( 75/55 )
Box Jump ( 20″ )
Push Press ( 75/55 )
Row ( Calories )

Warm Up: J.M. + R.O.M. + 400m Run

Skill: 3min. AMRAP — Burpees / 60sec. Rest / 3min. AMRAP — Inverted Burpees

Work: “Lynne” — For Max Reps / No Time Com­po­nent
5 ROUNDS:
Max Rep Body Weight Bench Press
Max Rep Pull Ups

Warm Up: J.M. + R.O.M. + Walk­ing Lunges 50m

Skill: Spend a total of 3min. in a hand­stand
**every time you drop do 1 air squats

Work: Squat Lad­der EMOM ( 45# / 35# )
( min. 1 / do 1 squat, min. 2 / do 2 squats„„so on min. 10 / do 10 Squats etc. )
Min. 1 — 10 O.H. Squats
Min. 11– 20 Front Squats
Min. 21 — .…Back Squats ( as soon as you can­not get the reps in the minute your done )