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 DipsPush Press (1 rep max)Metcon (AMRAP – Rounds and Reps)”The Chief” Max rounds...
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: Cindy (AMRAP – Rounds and Reps)20-Minute AMRAP of: 5...
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...
