Main – CrossFitBack & Hamstring (No Measure)Run 400 meters 15 toe touches 15 leg swings each leg 15 butt kick holds 2 Rounds 10 Jumping pull-ups 10 hip extensions 10 air squatsBack Squat (this is here to get your percentages)Metcon (7 Rounds for...
Main – CrossFit1: Run/GHD (No Measure)400 meter run Knee hugs Butt kick holds 2 Rounds 10 GHD Sit-ups 10 Jumping jacks 10 Push-ups2: Deadlift3: Metcon (Time)In teams of two, alternate sets to complete four each of: 40 Double-Unders 30 Kettlebell Swings 53/35 20...
Main – CrossFit1: Back & Hamstring (No Measure)Run 400 meters 15 toe touches 15 leg swings each leg 15 butt kick holds 2 Rounds 10 Jumping pull-ups 10 hip extensions 10 air squats2: Max Hand Stand Hold, Pull-up, Ring Dip3 sets not for time Max handstand...
Main – CrossFit1: CrossFit PPG upper (No Measure)row 500m 10m inchwarm 10m spider walks x2 10 pvc passthroughs 10 pushups 10 situps 10 mountain climbers2: Metcon (AMRAP – Rounds and Reps)In teams of two, alternate tasks to complete as many rounds and reps...
Main – CrossFit1: Leg and Knee Hug (No Measure)200 Meter Run 10 meter knee hugs 10 Push ups 10 meter toy soldier 10 situps 10 meter butt kick holds 10 jumping pull-ups 200 Meter Run2: Push Press3: Metcon (2 Rounds for reps)Two sets for max reps/calories: 2...
