Main – CrossFit1: The 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 Dips2: Shoulder PressThree sets of three at 90% of your 1RM3: Metcon (Time)Five rounds for...
Main – CrossFit1: Jumping warm up (No Measure)25 Jumping jacks High knees Butt kickers Karaoke 3 min jump rope practice2: Metcon (Weight)Every minute, on the minute, for 12 minutes, perform: Clean or Power Clean x 2 reps (build to a heavy double)3: Metcon (AMRAP...
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: Front SquatThree sets of three at 90% 1RM3: Metcon (Time)Row...
Main – CrossFitRun/GHD (No Measure)400 meter run Knee hugs Butt kick holds 2 Rounds 10 GHD Sit-ups 10 Jumping jacks 10 Push-upsDeadliftThree sets: Set 1: Five reps @ 65% of 90% 1RM Set 2: Five reps @ 75% of 90% 1RM Set 3: Max reps @ 85% of...
Main – CrossFitCrossFit PPG upper (No Measure)row 500m 10m inchwarm 10m spider walks x2 10 pvc passthroughs 10 pushups 10 situps 10 mountain climbers20:00 gymnastic work (muscle up, pullups, ring dips, hand stand pushups)Pick any gymnastics movements and spend...
