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: Metcon (Time)In teams of two, alternate rounds and complete 7...
Main – CrossFit1: Jumping warm up (No Measure)25 Jumping jacks High knees Butt kickers Karaoke 3 min jump rope practice2: Push Press3: Metcon (Time)For time: Wall Ball Shots x 10 reps Ring Dip x 1 rep Wall Ball Shots x 9 reps Ring Dips x 2 reps Wall Ball Shots x...
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: bulgarian split squats3: Metcon (Time)Five rounds for time of: Barbell Man Maker* x 5 reps 95/65 Toes to Bar x 10...
Main – CrossFitBack Squat
Main – CrossFitCrossFit PPG upper (No Measure)row 500m 10m inchwarm 10m spider walks x2 10 pvc passthroughs 10 pushups 10 situps 10 mountain climbersSnatch (5×1.1.1)Metcon (Time)Four rounds for time of: 115/75 lb. Hang Power Snatch x 10 reps 24″/20″ Box...
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-upsFarmer’s Carry (3 sets 100 meters)Overhead Squat...
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 workPick any gymnastics movements and spend 20:00 working on it.Metcon (Time)In teams of two,...
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 squatsFront Squat (4×3)strict pull-ups (3 sets max reps in between squat...
Main – CrossFit1: Excel (No Measure)Run to the Excel Credit Union and back2: Metcon (AMRAP – Rounds and Reps)In teams of three, alternate to complete as many rounds and reps as possible in 20 minutes of: 10 Goblet Carry Alternating Reverse Lunges 53/35 10...
Main – CrossFitBowling (No Measure)3 Rounds Try to row exactly 100 meters. For every meter under or over 100 meters, complete one burpee.Back Squat (6 sets: 1×3 1×2 1×1 1×3 1×2 1×1)Metcon (AMRAP – Rounds and Reps)In teams of...
