Main – CrossFit1: Jumping warm up (No Measure)25 Jumping jacks High knees Butt kickers Karaoke 3 min jump rope practice2: Bench Press3: Fight Gone Bad (3 Rounds for reps)Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps,...
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: Deadlift (7-7-7-7)3: Michael (Time)3 Rounds for time of: 800m Run 50 Back...
Main – CrossFitBowling (No Measure)3 Rounds Try to row exactly 100 meters. For every meter under or over 100 meters, complete one burpee.Metcon (Time)row 2000m run 1 mile
Main – CrossFitCrossFit PPG – Squat (No Measure)Run 400 Meters 15 Good mornings 15 PVC pass overs 15 Butt kickers 15 High knees 15 Squats 3 Rounds: 5 Jumping squats 5 Sit-ups 5 Push-upsclean or snatch (light weight skill work, speed under the bar)20:00...
Main – CrossFitThe CrossFit Warm-up (No Measure)3 rounds of 10-15 reps of: Samson Stretch (15-30 seconds) Overhead Squat with PVC Sit-ups Back-extensions Pull-ups DipsPush Press (1 rep max)Metcon (AMRAP – Rounds and Reps)”The Chief” Max rounds...
