"The Girls on Six" (Surprise Sunday @ S3 Conditioning)

“THE GIRLS ON SIX”

NOTE: Four of CrossFit's benchmark WODs ("Fran," "Elizabeth," "Diane," and "Kelly") have been adapted in this workout to fit the following pattern: 6 min. AMRAP of 6 x Exercise A and 6 x Exercise B

WARM-UP:

*Arm Circles

*Active Stretches w/ PVC

3 Rounds -

*5 x PVC Thruster

*5 x PVC Deadlift

*5 x PVC Power Clean

*5 x Pike Push-Up on floor

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SPEED SET #1:

3 Rounds -

*200m Run

*10 x Burpee

*1 min. REST in ELBOW PLANK

6 MIN. AMRAP #1: (Fran adaptation)

*6 x Thruster (95/65)

*6 x Pull-Up

SPEED SET #2:

3 Rounds -

*200m Run

*8 x Burpee

*45 sec. REST in ELBOW PLANK

6 MIN. AMRAP #2: (Elizabeth adaptation)

*6 x Power Clean (135/95)

*6 x Ring Dip

SPEED SET #3:

3 Rounds -

*200m Run

*6 x Burpee

*30 sec. REST in ELBOW PLANK

6 MIN. AMRAP #3: (Diane adaptation)

*6 x Deadlift (225/155)

*6 x Handstand Push-Up (mod: 90 degree decline push-up, pike push-up)

SPEED SET #4:

3 Rounds -

*200m Run

*4 x Burpee

*15 sec. REST in ELBOW PLANK

6 MIN. AMRAP #4: (Kelly adaptation)

*6 x Box Jump (24/20)

*6 x Wall Ball (20/14)