Tuesday Workout: AMRAPs, Core Work

WOD

Level 1

AMRAP 10:

• Run x 200m
• Ring Row x 20
• Wall Ball to 9′ x 20

Rest 5 Minutes

AMRAP 10:

• Burpee x 20
• Russian Kettlebell Swing x 20
• Jump Rope Single x 100

Level 2

AMRAP 10:

• Run x 200m (or row x 250m)
• Pull-up x 20
• Wall Ball (20/14) x 25

Rest 5 Minutes

AMRAP 10:

• Burpee x 20
• Kettlebell Swing (53/35) x 25
• Double Under x 50

Notes: Move at a sustainable pace on each one (i.e. 85-90%)

Core Work

GHD Sit-up x 15 x 3 sets, rest 45 seconds

Or, Strict toe to bar (scale variations as needed), 10 x 3 sets

ANNOUNCEMENTS/UPCOMING EVENTS

1. August 21st: Friday’s After Five

2. August 22nd: Spartan Race at Wintergreen!! Lots of CF Cville members are signed up – if you want to get involved email Scott!

3. August 30th: Park WOD!