CrossFit workouts consist of functional movements performed at a relatively high intensity, and we assure you this CrossFit routine will take your fitness to the next level. The dynamic, full-body workout was designed by Will Huntington C.S.C.S, training contributor to HUMANFITPROJECT and Level 1 Certified CrossFit Instructor—so trust us, you'll get in elite shape. 

Directions

Perform the warmup, followed by strength exercises, and WOD 1, WOD 2, and WOD 3.

Warmup

- 400 meter run
- Dynamic stretches: Karaoke, Frankenstein walk, high knees, backpedal, hip swings
- Kettlebell swings 3x10
- Ring pushups 3x10
- Squat jumps 3x10
- Burpees 3x5

Strength exercises

- Clean and jerk x 10 (95 pounds)
- Toes to bar x 10 (1 minute rest after)
- Clean and jerk x 8 (135 pounds)
- Toes to bar x 10 (1 minute rest after)
- Clean and jerk x 6 (155 pounds)
- Toes to bar x 10 (1 minute rest after)
- Clean and jerk x 3 rep max

WOD 1

Squat jumps 3x30
Pullups 3x15

WOD 2

Squat jumps 3x30
Pullups 3x15

WOD 3

500 meter row x 3
Deadlifts 3x15 (50% of 1 rep max)