DAY 4 – 6 Week Challenge

CrossFit Uncensored – 6 Week Challenge #2

Warm-up

W2: Partner Med Ball (No Measure)

200 M Medball Run

10 reps of:

MB Burpees

MB Sit-ups

MB Front Squats

Wallballs

200 M Medball Run

*Partner’s run together, but only one runs with the ball. Completes a burpee then throw the ball to your partner B. Partner B completes a burpee then throws back to partner A. Keep going till you complete each rep for each movement. Partners finish last run tgether, but partner that didn’t run with the ball the first time, runs with the ball.

Mobility & Dynamics

Trainers Standard (No Measure)

Mobility & dynamic stretches. Takes anywhere from 15-21 minutes.

Drills

Day 4 – Drills (No Measure)

Movements:

Jumping Pull-ups:

https://youtu.be/fKe5S1dd0fw

Walking Lunges:

https://youtu.be/L8fvypPrzzs

Dumbbel Snatch (power & squat)

WOD

Day 4 – WOD (Time)

4 rounds for time:

200 m run

30 ft walking lunges

10 jumping pull-ups

6 dumbbell power snatch

After Party

#Day 4 (No Measure)

Log results into wodify app!

Coaches choice on cool down.