Transform your fitness journey with these 7 essential CrossFit workouts that are both adaptable and exhilarating.

Extended Warm-up
3 Sets:
8 Deadlifts
2 Burpee Box Jump
6 Toes to Bar
2 Burpee Box Jump
4 Wall Balls

* Rest as needed between sets.
* Start light and build past workout weight.

“Lucky Charms”
17 Minute AMRAP:
3 Burpee Box Jumps (30/24″)
17 Deadlifts (185/135#)
3 Burpee Box Jumps
17 Toes to Bar
3 Burpee Box Jumps
17 Wall Balls (20/14#)

“End of the Rainbow”
3 Sets for Time:
800 Meter Run
20 Alt. Back Rack Lunges
400 Meter Run
10 Alt. Back Rack Lunges

* Rest 2:00 between sets.
* Lunges: RND 1: (115/75#), RND 2: (135/95#), RND 3: (155/105#)
* 35 minute time cap.

Strict Pull-Up
On a 12:00 running clock…
* Build to a 2-rep weighted

“Pure Gold”
15 Rounds for Time:
10 Push-Ups
1 Rope Climb

* Option for Legless.

IN TEAMS OF 3…
10k Row*

*P1 starts on the Meter Row, and P2 & P3 rests. Switch as needed, split meters as needed.

Squat
5×5

*Option for Overhead, Front, or Back Squat. Keep Weight Moderate across all sets.

“Feelin’ Green”
Tabata
8 Sets Each (:20 On/ :10 Off)
TABATA 1 – Front Squats (75/55#)
TABATA 2 – Alt. V-Ups
TABATA 3 – Max Cal Bike

* Rest 1:00 between Tabatas

“Dublin the Fun”
In teams of 2…
On a 20:00 running clock…
40 Muscle-Ups or Burpee Pull-Ups

-Immediately Into-

AMRAP with Time Remaining…
25 Double Unders or 50 Single Unders
15 Russian KB Swings (70/53#)
7 Handstand Push-Ups or DB Push Press

* P1 and P2 split the Muscle-Ups/ Burpee Pull-Ups as needed with one partner working and the other resting.
* For the AMRAP, P1 will complete a full round while P2 rests. Once a full round is completed, partners switch.

“Shake your Shamrocks”
3 Rounds for Quality
25/20 Calorie Row, Bike, Ski
200 Meter DB/KB Farmers Carry (Athlete Choice)
20/15 Calorie Row, Bike, Ski
150 Meter DB/KB Front Rack Carry
15/12 Calorie Row, Bike, Ski
100 Meter DB/KB Overhead Carry

32 minute time cap.