Body weight workouts
Each workout that can be performed while away from CrossFit Fully Involved.  Be
sure to include a good warm-up, stretch and cool down.

Warm-up
15-30 second Samson Stretch
10 Squats
10 Sit-ups
10 Bend and Reach
10 Burpees
3 Rounds

Workouts

100 Push-ups 100 Sit-ups 100 Squats 1 Round for Time

30 Push-ups 40 Sit-ups 50 Squats 3-5 Rounds for Time

5 Push-ups 10 Sit-ups 15 Squats Max Rounds in 20 minutes

Lunges (each leg) Handstand Push-ups 21-15-9 Rep Rounds for Time

Run 400 meters (or any sprint distance - 1:30-2:30 min long) 50 squats 25 Push-ups 3
Rounds for Time

Run 1000 meters (about 3-5 minutes) 100 squats 50 Push-ups 1 Round for Time

Squats for time (pick a number between 100-500) 1 Round for Time

Burpees Push-ups Sit-ups 10-9-8-7-6-5-4-3-2-1 Rep Rounds for Time

5 Handstand Push-ups 10 Pistols Max Rounds in 20 minutes

Run 400 meters (1:30-2:30 mins) 30 Squats 5 Rounds for Time

Double-unders (jump rope) Sit-ups 50-40-30-20-10 Rep Rounds for Time

Single-unders Push-ups 50-40-30-20-10 Rep Rounds for Time

Burpees (50-150 - pick a number and go for it!) 1 Round for Time

Run 800 meters (Run about 5 mins)50 Squats 50 Sit-ups 3 Rounds for Time

Run 1 mile 100 Push-ups 200 Squats Run 1 mile 1 Round for Time

Handstand Push-ups, Chair Dips, Push-ups, 21-15-9 Rep Rounds for Time

21 Push-ups, 42 Squats, 15 Push-ups, 30 Squats, 9 Push-ups 18 Squats 1 Round for Time

Walking Lunges - pick a distance (100-400 meters) and go for it. No quitting! 1 Round for
Time

10 Turkish Get-ups (1 or 3 gallon jug of water) 20 Double-unders 30 Walking Lunges 40
Push-ups 30 Squats 20 Leg lifts 10 Box Burpees 2 Rounds for Time

Run 400 meters 50 Squats Run 400 meters 50 Push-ups Run 400 meters 50 Sit-ups Run
400 meters 1 Round for Time

80-60-40-20 Air Squats 40-30-20-10 Sit-ups 20-15-10-5 HSPU 4 Rounds of 3 exercises for
Time

50 Walking Lunges (each leg) run 800 meters 50 Walking Lunges

10 Shuttle runs (aka Suicide's) - 20-50 meters 10 Burpees 5 Rounds

50-35-15 Leg lifts Push-ups Sit-ups

30 HSPU 40 Jump squats 50 Sit-ups 60 Squats 70 Double unders

How many rounds in 20 minutes of 10 Bench dips 10 Box jumps 10 Lunges (each leg)

12 Rounds for time 10 Burpees 10 Leg lifts

Sprint 100 meters Rest 1 minute Repeat 10 times

60 Pushups/30 HSPU Run 400 m 40 Pushups/20 HSPU Run 800 m 20 Pushups/10 HSPU
Run 1 mile

100 Single-Unders 50 Squats 5 rounds for time

Cool Down

Active, Dynamic and PNF(resistance) stretching now that your body is warm and
ready for these movements.

Away wods list thanks to CrossFit Evolution
8507 PINES BLVD, PEMBROKE PINES, FL 33024