01/06/2026
CrossFit is back in my life FINALLY!
Work out -
Warm-up (10 min)
3 rounds, easy pace:
* 200m run
* 30 single skips (or 15 double-under attempts)
* 10 air squats
* 8 push-ups
* 10 light dumbbell deadlifts
Then:
* 5 box step-ups each leg
* 5 empty-bar good mornings
* 5 empty-bar front squats
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Strength / Skill (12 min)
Every 2 min for 12 min (6 rounds):
* 5 front squats
* Build gradually to a moderate weight
WOD (15 min)
AMRAP 15
* 200m run
* 40 skips (single unders) or 20 double unders
* 12 box jumps (or box step-ups if easing back in)
* 10 dumbbell hang power cleans (2 × 15–22.5 kg, scale as needed)
Score = total rounds + reps completed.
