Body Weight Workouts - Series 2, Week 3, Day 4

WORK:
3 Rounds, 10 Reps of
Double Unders
Overhead Squat (with pvc pipe)
Push-Ups

INTENSITY:
Complete as many rounds as possible in 20 minutes of:
5 Chest to bar Pull-ups
5 Ring dips
15 Squats

Derived from CrossFit.com, 23 MAY 2012

RESET:
50' Bear Crawl
Squat Bridge, 60 Seconds
50' Bear Crawl
Hollow Rocks, Max Reps in 60 Seconds

Body Weight Workouts - Series 1, Week 2, Day 4

WORK:

3 Rounds of:
Bear Crawl, 50'
5 Strict Pull-Ups
7 Squat Jumps
9 Sit-Ups

INTENSITY:
AMRAP, 18 minutes:
15 Box jumps, 24” box
12 "L" Push-Ups (See picture)
9 Toes-to-bar

RESET:
800m Jog
20 Bench Dips
50 Mountain Climbers (1 leg, 1 rep)