Push-Up

You most likely did a push-up at some stage in your life before beginning CrossFit, but you may not have done the full spectrum of motion pushups we use in CrossFit. Your arms should be absolutely straight at the top, and your chest should be in touch with the ground at the bottom.

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AMRAP (with a Partner) in 30 minutes

Buy-in:
1 mile Run (together)

Then, AMRAP in the remaining time of:
27 Push-Ups
20 Deadlifts (315/205 lb)

For Time

2 Rounds of:
100 meter Run
75 Sit-Ups
200 meter Run
50 Push-Ups
300 meter Run
25 Toes-to-Bars
400 meter Run
25 Ring Dips

Then, perform:
300 Double-Unders
2,000 meter Row

6 Rounds for Time

15 Reverse Lunges
15 Hollow Rocks
15 Push-Ups

For Time

Buy-In: 100 Walking Lunges

Directly into:
5-10-15-20-25-30-35-40-45-50 Sit-Ups
20-18-16-14-12-10-8-6-4-2 Hand Release Push-Ups

For Time

20 Push-Ups, 1 Sit-Up
19 Push-Ups, 2 Sit-Ups
18 Push-Ups, 3 Sit-Ups
...continue this pattern until...
2 Push-Ups, 19 Sit-Ups
1 Push-Up, 20 Sit-Ups

For Time

3 Rounds of:
15 Power Cleans (135/95 lb)
20 Push-Ups

Then, 2 Rounds of:
27/21 calorie Row
75 Double-Unders

Finally, 1 Round of:
50/35 calorie Assault Bike

3 Rounds for Time

21 calorie Assault Air Bike
18 Overhead Walking Lunges (45/25/ plate)
15 Box Jumps (24/20 in)
12 Push-Ups
9 Sumo Deadlift High-Pulls (135/95 lb)
6 Front Squats (135/95 lb)
3 Snatches (135/95 lb)

5 Rounds for Time

20 Pull-Ups
40 Push-Ups
60 Air Squats

AMRAP in 20 minutes

5 Pull-Ups
10 Push-Ups
15 Air Squats

AMRAP in 20 minutes

5 Pull-Ups
10 Push-Ups
15 Air Squats
20 calorie Row