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...
