Crossfit Workouts

10 Cross fit workouts:

X 3 rounds:

Run 200 m, 21 Kettlebell, 12 Push-ups (if you do not have a kettlebell fill a backpack with heavy stiff and swing it over your head)

X 7 rounds:

15 air squats, 12 Kettlebell or tire swings, 9 tuck jumps (jump bringing your knees into your chest), 6 burpies

1 minute at each station; 5x through:

Wall squats, Push up, star jumps, high pull (with weighted backpack), Situps

X 5 rounds:

Run 200, 20 squats, 15 box jumps, 10 burpies

For time:

20 tricep dips, 20 Push-ups, Run 400 meters

10 tricep dips, 10 pushups, Run 400 meters

5 tricep dips, 5 pushups, Run 400 meters

As many rounds as you can in 20 minutes:

15 tuck jumps, 15 Burpies, 15 star jumps, 15 Push-ups

X 5 rounds:

Run 200 m, 15 tuck jumps, 20 wall squats

X 4 rounds:

100 feet of walking lunges, 15 burpees, 30 squats, 15 pushups

Three rounds for time of: 30 Air Squats,
25 Kettlebell swings,
10 push-ups 
20 Burpees, 
15 star jumps

X7 rounds:

15 front squats, 12 sit ups, 9 tuck jumps, 6 burpies, 3 tricep dips