Travel WOD - Silver Wolf Crossfit

Travel WODS

1 Mile Run, then

5 Rounds

25 Sit-Ups

25 Box Jumps, Step Ups or Line Jumps

then,

1 Mile Run

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20 Min AMRAP

10 Push Ups

10 Squats*

20 Lunges*

*If you are ready for the challenge, both of these should be done with any heavy object you can find – a kettlebell, slam ball, medicine ball, a large rock, a stump, your toddler, or even a gallon jug of water would work.

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21-15-9

(21 of each, 15 of each, 9 of each)

Burpees

Push Ups

Sit Ups

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50-40-30-20-10

(50 reps of each movement, then 40 of each . . .)

Tuck Jumps

Sit Ups

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12 Min AMRAP

10 Push Ups

20 Burpees

30 Lunges

40 Mountain Climbers

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3 Rounds

20 Burpees

30 Alternating Toe Touches

50′ Bear Crawl

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Chelsea

EMOM (Every Minute on the Minute) for 30 Minutes

5 Pull Ups*

10 Push Ups

15 Squats

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10 Sprints

Each Sprint should be the same distance of approx. 50 yards.

Sprints 1-3 @ 50% effort

Sprints 4-6 @ 75% effort

Sprints 7-8 @ 100% effort

Sprints 9-10 @ 75% effort

After Sprints, 10 Min AMRAP

20 Burpees

15 Sit Ups

10 Push Ups

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4 Rounds

100 Jump Rope Singles or 50 Tuck Jumps

20 Air Squats

15 Push Ups

5 Burpees

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5 Rounds

12 Burpees

9 Air Squats

6 Push-Ups

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Timed 1 Mile Run

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Timed 5K Run

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15 Min. AMRAP

20 Jumping Jacks

20 Step Ups

20 Russian Twists

20 Tuck Jumps

Closest CrossFit Gym to (CLT) Charlotte Douglas Airport. Only mins.

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