C44 – CrossFit


Warm-up (No Measure)

Jump rope



Warm-up (No Measure)

Set a 10 min clock and keep moving through the following 4 movements:

40sec Jump Rope (DU/singles)

20sec Superman hold

20sec Hollow Body Hold

20 sec Squat jumps (scale to air squats)


Warm-up (No Measure)

Seated Box Jump

Spend 8mins to build to a tough height for a single rep

Prep for WOD

Warm-up (No Measure)

Prep for workout by performing as you will in the wod:

10 box jumps

Practice box pushes for 2 lengths of gym


Metcon (AMRAP – Rounds and Reps)

12 min AMRAP:

20 box jumps

20m (down the gym and back)
Scale to small box jumps or step-ups and small box pushes


Warm-up (No Measure)

Grab a heavy KB-

KB ankle/calf smash (2min e/s)

3x through Down dog to childs pose. Stretch out calves in downdog

Categories: WOD

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