Main – CrossFit1: Metcon (Time)Partner WOD. Split each workout up as you’d like. Each partner does not have to do the same amount of reps. 50 minute time cap. King Kong 3 Rounds 1 Deadlift 455/325 scale to 90% 1RM 2 Muscle ups scale 9 pullups 9 ring dips 3...
Main – CrossFit1: CrossFit 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-ups2: DeadliftSix sets of: Deadlift *Set 1 – 6 reps *Set 2 – 4 reps...
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: Bench PressFive or Six sets of: Bench Press @ 20X1 tempo Rest 3 minutes between sets (use this time effectively to work on hip...
Main – CrossFit1: Bowling (No Measure)3 Rounds Try to row exactly 100 meters. For every meter under or over 100 meters, complete one burpee.2: Turkish Get UpTake 15 minutes to work on the skill. Try mixing in barbell and kettlebell get-ups.3: Metcon (4 Rounds...
Main – CrossFitJumping warm up (No Measure)25 Jumping jacks High knees Butt kickers Karaoke 3 min jump rope practice2: Back SquatBack Squat x 5 reps @ 50% of 1-RM Rest 60 seconds Back Squat x 3 reps @ 75% of 1-RM Rest 60 seconds Back Squat x 1 rep @...
