Main – CrossFit1: Leg 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 Run2: Back Squat3: Metcon (5 Rounds for weight)Back squat: Every 2 Min for 10 Min...
Main – CrossFit1: Shoulder Warm Up (No Measure)300 meter row 10 m butt kickers 10 m high knees 10 m toy soldier 15 PVC passovers 15 Push-ups Banded shoulder mobility2: Snatch Balance3: Metcon (AMRAP – Rounds and Reps)Complete as many rounds and reps as...
Main – CrossFitBowling (No Measure)3 Rounds Try to row exactly 100 meters. For every meter under or over 100 meters, complete one burpee.weighted pullups (5×2)strict pull-ups (max reps)Metcon (AMRAP – Reps)Five sets of: Weighted Pull-Ups x 2 reps Rest...
Main – CrossFitCrossFit PPG upper (No Measure)row 500m 10m inchwarm 10m spider walks x2 10 pvc passthroughs 10 pushups 10 situps 10 mountain climbersFront SquatMetcon (6 Rounds for weight)Every two minutes, for 12 minutes (6 sets of): Front Squat x 2-3 reps...
Main – CrossFitCrossFit PPG 2 leg day (No Measure)Row 500m 10m inchwarm 10m toy soldiers x2 10 pushups 10 situps 10 airsquatsMetcon (No Measure)Every 2 minutes, for 12 minutes: Minutes 1-2 & 7-8: Rope Climb x 2 ascents Minutes 3-4 & 9-10: plank hold x...
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 (use this for graph)Metcon (11 Rounds for weight)Every minute, on the minute, for 8 minutes:...
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 squatsBack Squat (this is here to get your percentages)Metcon (7 Rounds for...
Main – CrossFit1: Run/GHD (No Measure)400 meter run Knee hugs Butt kick holds 2 Rounds 10 GHD Sit-ups 10 Jumping jacks 10 Push-ups2: Deadlift3: Metcon (Time)In teams of two, alternate sets to complete four each of: 40 Double-Unders 30 Kettlebell Swings 53/35 20...
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: Max Hand Stand Hold, Pull-up, Ring Dip3 sets not for time Max handstand...
Main – CrossFit1: CrossFit PPG upper (No Measure)row 500m 10m inchwarm 10m spider walks x2 10 pvc passthroughs 10 pushups 10 situps 10 mountain climbers2: Metcon (AMRAP – Rounds and Reps)In teams of two, alternate tasks to complete as many rounds and reps...
