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 DipsMetcon (AMRAP – Rounds and Reps)A. In teams of three, complete as many rounds as possible...
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-upsDeadlift (4×5 rest 3:00 between rounds)DT (Time)5 Rounds for time: 12 Deadlifts, 155# / 105# 9 Hang Power...
Main – CrossFitRun/GHD (No Measure)400 meter run Knee hugs Butt kick holds 2 Rounds 10 GHD Sit-ups 10 Jumping jacks 10 Push-upsGymnasticsTake 15-20 minutes to practice three gymnastics skills of your choice. Options include, but are not limited to – Pistols,...
Main – CrossFitBurgener Warm-up (No Measure)BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2″, 4″, 6″ 5. Snatch Drops SKILL TRANSFER EXERCISES: 1. Snatch Push Press 2. Overhead...
Main – CrossFitCrossFit PPG upper (No Measure)row 500m 10m inchwarm 10m spider walks x2 10 pvc passthroughs 10 pushups 10 situps 10 mountain climbersShoulder Press (4-6)Five sets of: Shoulder Press x 4-6 reps @ 20X1 Rest 60 seconds Prone Plank x 60-90 seconds...
