Main – CrossFitBowling (No Measure)3 Rounds Try to row exactly 100 meters. For every meter under or over 100 meters, complete one burpee.Bench Press (Three sets of 6-8)Dynamic Push-ups (Three sets of 4-6)Do a standard push up and explode on the way up. Try to...
The dynamic push-up. You guys may need this for the near...
Main – CrossFitPPG Warmup1 (No Measure)High knees Butt kickers Toy soliders PVC Pass-overs 2 Rounds 15 Jumping jacks 15 Squats 15 Sit-ups 15 Push-upsMetcon (AMRAP – Rounds and Reps)In teams of two, partners alternate 300 Meter Runs with a 20lb Wall Ball...
Main – CrossFitRomanian Deadlifts & Lifts (3 Sets of 6-8 max reps ring dips)Romanian Deadlift x 6-8 reps @ 30X1 Rest 60 seconds Ring Dips x Max Reps @ 20X1 Rest 60 secondsMetconFor time: Row 1000 Meters 135/95 lbs Hang Power Cleans x 30 reps Wall Ball Shots...
Main – CrossFitCrossFit PPG 2 leg day (No Measure)Row 500m 10m inchwarm 10m toy soldiers x2 10 pushups 10 situps 10 airsquats hip mobilityBack Squat (3×6-8 reps 30X1)single arm dumbbell row (3X8-10 reps 21X1)Metcon (Time)Three rounds for time of: 30 Walking...
