CrossFit 190 – WOD


2 min run(one min out one min back)

8 Spiderman


12 Air Squats

12 Sit ups

6 Pushups

5 Inch worms


8 Jumping Jacks

8 Crows

5 Burpees

8 Toy Soldiers


Saturdays are always a little gritty so get your hoodie and sweats on and get outside!

Metcon (Time)

*if you have phone or app that tracks distance use

For time:

One Mile Run buy in

8 Rounds

5 Broad Jumps

10 Walkouts

15 Air Squats

One Mile Run buy out
*Scale to half mile if necessary

Core Conditioning

Now let’s crush the Abs

Metcon (No Measure)

“Jelly Bellies”

3 Giant Sets:

9 Front Plank to Pushup Planks –

1:00 Left Elbow Plank

1:00 Right Elbow Plank

15 Hollow Rocks –

1:00 Left Elbow Plank

1:00 Right Elbow Plank

21 V-Ups –

Rest 2:00 between sets.
A “Giant Set” is not for time. We’ll move from one movement to the next with a purpose, but we prioritize quality over speed.

Metcon (AMRAP – Reps)

WOD 2 Option

“Tic Tac Go”


10 Air Squats + 400m Run

20 Air Squats + 400m Run

30 Air Squats + 400m Run

Continue to add (10) squats per round