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Courtesy of I Am CrossFit Doral

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Wine Country CrossFit – CrossFit Level 1


WUWOD: Warm-up (No Measure)

Warm up WOD 15 min time cap

400m run then:



Double unders

Sit ups


TRACK: Metcon (Time)

2 rounds:

400m run

Rest 90 seconds

200m run

Rest 60 seconds

100m run

Rest 30 seconds

WOD1: Metcon (Time)

For time

50 cal row

40 goblet squats 70/53

30 TTB

20 KBS

10 muscle ups


Barbell Conditioning

BBC1: Metcon (Weight)

5 rounds

2 snatches + 3 OHS at 80-90% of 1rm snatch

Rest 1 min btw rounds

Goat day

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