Workout of the Day

Open Prep 5

CrossFit Unbowed – CrossFit

Metcon (AMRAP – Rounds and Reps)

In teams of 2:

AMRAP 25

100/80 Calorie Row

50 Thrusters (95/65)

5 Rope Climbs

100/80 Calorie Row

50 Power Snatch (95/65)

5 Rope Climbs

100/80 Calorie Row

50 Clean and Jerks (95/65)

5 Rope Climbs
Break up the work as you see fit.

Warm-up (No Measure)

3 Sets:

10 Banded Good Mornigns

10 Banded Pull Aparts (Men – red band, Ladies – blue band)

20 Situps

20 Super-man

Metcon (Time)

Non-Equipment Workout

With a partner (split reps in half if alone)

For time:

2:00 running

100 clapping pushups

2:00 running

100 side pillar reach throughs

2:00 running

100 good mornings (use pipe/band/towel on back)

2:00 running

100 bicycle kicks

2:00 running

100 jumping jacks

Open Prep 4

CrossFit Unbowed – CrossFit

Clean and Jerk

Every 90 seconds x 7 sets

1 Power Clean – 1 Hang Squat Clean – 1 Front Squat

Metcon (Time)

For Time:

2000m Row

200 Double Unders

10 Rounds of Cindy

(1 round of Cindy = 5 pullups, 10 pushups, 15 air squats)
We’ve rowed a lot this week, if you have access to running or an assault bike, feel free to sub!

Running – 2k run

Assault Bike – 100 calories

Metcon (Time)

Non-Equipment Workout

For time:

50-40-30-20-10

Supermans

Hollow Body Rocks

Jumping Jacks

Lunges (alternating)

Metcon (Time)

Non-Equipment Workout

For time:

50-40-30-20-10

Supermans

Hollow Body Rocks

Jumping Jacks

Lunges (alternating)

Metcon (Time)

Non-Equipment Workout

For time:

50-40-30-20-10

Supermans

Hollow Body Rocks

Jumping Jacks

Lunges (alternating)

Metcon (Time)

Non-Equipment Workout

For time:

50-40-30-20-10

Supermans

Hollow Body Rocks

Jumping Jacks

Lunges (alternating)

Rest Day or Sweat WOD

CrossFit Unbowed – CrossFit

Warm-up (No Measure)

Rest Day Mobilization

4 rounds

1:00 Dragon (Both sides)

1:00 Bottom of the Squat

1:00 Toe Touch

1:00 Saddle

Open Prep 3

CrossFit Unbowed – CrossFit

Thruster (Heavy set of 3)

Metcon (Time)

5 Rounds:

20/15 Calorie Row

10 Thrusters (95/65)
RX+ Thrusters (115/80)

Metcon (AMRAP – Reps)

Every 90 Seconds x 7 sets:

7 toes to bar

7 Burpee Box Jump Overs (24/20)
Pick a number (if you can’t do 7 toes to bar and 7 bbjo in 90 seconds, do 5, or 4, but challenge yourself for each round!)

Metcon (AMRAP – Reps)

Non-Equipment workout

EMOM 20

Every minute on the minute do…

10 jumping air squats

10 plank switches
Plank Switch: start in a plank on your elbow. Transition to straight arms and back. That’s one rep.

Open Prep 2

CrossFit Unbowed – CrossFit

Handstand Push Ups

30 handstand push ups

Rest 2:00

30 handstand push ups

Metcon (AMRAP – Rounds and Reps)

AMRAP 3:

24 Box Jump overs (24/20)

21/16 Calorie Row

Max Power Cleans (135/95)

Rest 3 minutes

AMRAP 3:

21 Box Jump Overs (24/20)

18/14 Calorie Row

Max Power Cleans (155/105)

Rest 3 minutes

AMRAP 3:

18 Box Jump Overs (24/20)

15/12 Calorie Row

Max Power Cleans (185/135)

Rest 3 minutes

AMRAP 3:

15 Box Jump Overs (24/20)

12/10 Calorie Row

Max Power Cleans (205/145)

Metcon (AMRAP – Rounds and Reps)

Workout without Equipment

AMRAP 12:

5 broad jumps

15 burpees

25 jumping jacks

Schedule your first class now

Ready to start your own fitness journey, a beginner’s guide to nutrition, or want to stay fit at work?

Our Free ebooks are packed full of fitness advice and nutrition tips.

Download these now

You have Successfully Subscribed!