Main – CrossFit1: Back & Hamstring (No Measure)Run 400 meters 15 toe touches 15 leg swings each leg 15 butt kick holds 2 Rounds 10 Jumping pull-ups 10 hip extensions 10 air squats2: Deadlift3: Row Sprint Pyramid (5 Rounds for time)Row 100, 200, 300, 400...
Main – CrossFit1: Jumping warm up (No Measure)25 Jumping jacks High knees Butt kickers Karaoke 3 min jump rope practice2: Rope Climb3: Metcon (Time)For time 21-15-9-15-21 Tall Wall Ball 20/14 Wall Ball Sit-ups 20/14 Double UndersTall wall ball is 12 feet for men...
Main – CrossFitLeg and Knee Hug (No Measure)200 Meter Run 10 meter knee hugs 10 Push ups 10 meter toy soldier 10 situps 10 meter butt kick holds 10 jumping pull-ups 200 Meter RunClean and Jerk (5×1.1.1)Metcon (Time)In teams of 2 or 3, alternate to complete...
Main – CrossFitCrossFit PPG upper (No Measure)row 500m 10m inchwarm 10m spider walks x2 10 pvc passthroughs 10 pushups 10 situps 10 mountain climbersPaused Front Squat (Four sets of: Halting Front Squatsx6-8 reps @ 32×1)Metcon (AMRAP – Rounds and...
Main – CrossFitCrossFit PPG upper (No Measure)row 500m 10m inchwarm 10m spider walks x2 10 pvc passthroughs 10 pushups 10 situps 10 mountain climbersChest-To-Bar Pull-ups (3×10)Pistols (3×6-10)Metcon (Time)Three rounds for time of: 50/40 Push-Ups 30...
Main – CrossFitBack & Hamstring (No Measure)Run 400 meters 15 toe touches 15 leg swings each leg 15 butt kick holds 2 Rounds 10 Jumping pull-ups 10 hip extensions 10 air squatsMetcon (AMRAP – Rounds and Reps)“Jeremy” Complete as many rounds and reps...
Main – CrossFitCrossFit 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-upsBack Squat (20:00 to find two rep back squat max)strict pull-ups (one...
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 Squat3: Metcon (Time)Jackie & Helen For time: 75 Wall...
Main – CrossFit1: PPG Warmup1 (No Measure)High knees Butt kickers Toy soliders PVC Pass-overs 2 Rounds 15 Jumping jacks 15 Squats 15 Sit-ups 15 Push-ups2: Metcon (No Measure)Three sets, not for time, of: Kipping Pull-Ups x 10-15 reps Box Jumps x 10-15 reps 30/24...
Main – CrossFit1: Bowling (No Measure)3 Rounds Try to row exactly 100 meters. For every meter under or over 100 meters, complete one burpee.1.1: Burgener Warm-up (No Measure)BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle...
