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...
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 squatshang snatch + snatch (Five sets of: Hang Snatch + Snatch Rest 2 minutes)Metcon...
Main – CrossFitCrossFit PPG upper (No Measure)row 500m 10m inchwarm 10m spider walks x2 10 pvc passthroughs 10 pushups 10 situps 10 mountain climbersSplit Jerk (Take 15 minutes to build to a heavy Jerk)Metcon (4 Rounds for reps)Four sets for max reps of push...
Main – CrossFitCrossFit PPG 2 leg day (No Measure)Row 500m 10m inchwarm 10m toy soldiers x2 10 pushups 10 situps 10 airsquatsMetcon (AMRAP – Reps)Against a 4-minute running clock, perform the following for max reps: Run 600 Meters Push-Ups x Max Reps Rest...
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 squatsDeadlift (Three sets of: Deadlift x 6-8 reps)Metcon (Time)Three rounds for time...
Main – CrossFitCrossFit PPG upper (No Measure)row 500m 10m inchwarm 10m spider walks x2 10 pvc passthroughs 10 pushups 10 situps 10 mountain climbersBench Press (10-8-6-4-2)Metcon (Time)15-12-9: Thrusters 135/95...
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 – Reps)In teams of two, you and your partner will move...
Main – CrossFitRun/GHD (No Measure)400 meter run Knee hugs Butt kick holds 2 Rounds 10 GHD Sit-ups 10 Jumping jacks 10 Push-upsPower Clean (Five sets of: Power Clean x 2.2.2 (rest 10 seconds)Metcon (Time)Three sets for times of: 100 Double-Unders 30 Kettlebell...
Main – CrossFitBowling (No Measure)3 Rounds Try to row exactly 100 meters. For every meter under or over 100 meters, complete one burpee.Shoulder Press (4×5 tempo 20X1)Metcon (AMRAP – Rounds and Reps)Complete as many rounds and reps as possible in 12...
