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 @...
Main – CrossFitCrossFit PPG upper (No Measure)row 500m 10m inchwarm 10m spider walks x2 10 pvc passthroughs 10 pushups 10 situps 10 mountain climbersMetcon (AMRAP – Reps)In teams of two, you and your partner will move through five stations trying to score...
Main – CrossFitCrossFit PPG 2 leg day (No Measure)Row 500m 10m inchwarm 10m toy soldiers x2 10 pushups 10 situps 10 airsquats hip mobilitySnatch (take 15:00 to work on snatch)Metcon (Time)Three sets for times of: 115/75 lb. Hang Power Snatch x 10 reps 24″/20″...
