Main – CrossFitCoach Led Warmup (No Measure)20:00 gymnastic work (skill work)Pick any gymnastics movements and spend 20:00 working on it.CrossFit Games Open 14.4 (AMRAP – Reps)14-Minute AMRAP: 60 Calorie Row 50 Toes-To-Bars 40 Wall-Ball Shots, 20# / 14# 30...
Main – CrossFit1: Coach Led Warmup (No Measure)2: Metcon (Time)In teams of two, complete the following as quickly as possible, partitioning the reps as you see fit: Row 2000 Meters 50 Power Cleans (155/105 lbs) 75 Pull-Ups 100 Burpee Box Jump-Overs 75 Pull-Ups...
Main – CrossFit1: Coach Led Warmup (No Measure)2: Overhead Squat2: Metcon (8 Rounds for weight)E2MOM for 16 Min: Four overhead squats3: Metcon (4 Rounds for reps)Tabata: Jumping squats Rest 1 min Sit-ups Rest 1 min Push-ups Rest 1 min Mountain climbersEight...
Main – CrossFit1: Coach Led Warmup (No Measure)2: Double-UndersTake 12 minutes to work on double unders. If you don’t have them, work with a trainer to develop the skill. If you have them, work on sets, i.e. 30 DU EMOM or three sets of 50 consecutive etc....
Main – CrossFit1: Coach Led Warmup (No Measure)2: Metcon (6 Rounds for reps)Every 3 minutes, for 18 minutes (6 sets), rotate through the following stations: Minutes 1-3 & 10-12 – Rope Climb Technique Work – no more than 4 ascents Minutes 4-6 & 13-15 –...
