CFWOD #20 Rip Deck with Eva

CFEOD #19 Upper and Lower

40/10 x 4

Walking high knee lunges with overhead wt

Squat and press

Weighted shoulder side lunges

Elevated mt climbers

Elevated push-up + 2 knee tucks

Switch lunge + wt twists

CFWOD #18 Heavy Arms

2-3 Rounds

15 Alternating one arm squat and press

15 Lateral front shoulder raises

15 Planked Row + Tricep extension (alternating)

15 2pt biceps curls to press up (forward curl + angled out curl)

15 Upright mt climber (equalizer)

15 Spider-Man push ups

CFWOD #17 Abs focus (Seth Demos)

50/10 x 4

Elevated plank step outs + hop ins 

Plank hop ins + jacks + ski abs (l\r)

Weighted flat knee tucks

Overhead abs with flat legs

Hi/low plank push ups 

CFWOD # 16 Boxs

30/10 x 5

Box plank mat jumps (l/r)

L step up, opposite elbow to knee crunch (add wt)

R step up, opposite elbow to knee crunch (add wt)

Box/elevated plank wide in and outs

Box/elevated mt climbers

Table top L arm w/ wt + R leg extensions 

Table top R arm w/ wt + L leg extensions

CFWOD #15 Strength cardio core legs arms back

50/10 

Jump rope / Run

Switch lunge w/ oblique chop

Jump rope / Run

Alt sandbag swing

Jump rope / Run

Sandbag deadlift & 1/2 burpee

Jump rope / Run

Wted squat jump 

Jump rope / Run

Clean + push up + squat & press

Jump rope / Run

Elevated knee tuck push up 

Jump rope / Run

10 shoulder tap + 10 scissor toe touch

Jump rope / Run

Goblet squat & press

Jump rope / Run

Ab tuck knees

Jump rope / Run

Upright row + 1/2 burpee

CFWOD #14 Redo from 5/25 Mia video

5/25 strength and cardio awesomeness redo

20/10 x 8    5 star workout

10 high knees to plank

Pike l/r mat hops

Squat w/ wt to press

2 mt climbers + 2 bodys cross + 2 pike donkey kicks

Up down plank pushups