C44 – CrossFit


Warm-up (No Measure)

Slam ball



Warm-up (No Measure)

Get warm-

6 min AMRAP:

6 forward facing Step ups

6 alt. Bird peckers

6 lateral step ups. each side

6 Slamballs

Then, Review for workout:

SB squat cleans:

6 SB deadlifts

6 SB front squats

6 SB squat cleans


Rehearse for WOD and coach as you go. Use workout weight and progressions-

2 rounds:

4 SB squat cleans

4 SB step-ups (hold SB however, scale to unweighted)

2 rounds:

4 box jump overs (scale to step-overs)

8 SB deadlifts

2 rounds:

4 Slamballs

4 Burpee to SB +toss over shoulder


Metcon (AMRAP – Reps)

4 min AMRAP-

8 Slamball Squat Cleans

8 Slamball Step-Ups

Rest 2 min


4 min AMRAP-

8 Box jumps overs

16 SB deadlifts

Rest 2 min


4 min AMRAP-

8 slamballs

8 Burpee to Slam ball + toss over the shoulder


Warm-up (No Measure)

SB Psoas smash (1-2min e/s)

Box hip flexor stretch (1 min e/s)

Under the body stretch (30 sec e/s)

Categories: WOD

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