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: Metcon (Time)Three rounds: Row 300 meters Rest 2 min300 meter rows are intended to be sprinted at 100% effort. Post...
Main – CrossFit1: Jumping warm up (No Measure)25 Jumping jacks High knees Butt kickers Karaoke 3 min jump rope practice2: Metcon (Time)For time: 400 Meter Run 30 Ground to Overhead (95/65 lbs) 30 Pull-Ups 400 Meter Run 20 Ground to Overhead (95/65 lbs) 20...
Main – CrossFit1: PPG Warmup1 (No Measure)High knees Butt kickers Toy soliders PVC Pass-overs 2 Rounds 15 Jumping jacks 15 Squats 15 Sit-ups 15 Push-ups2: The CrossFit Total (Total Weight)Take no more than 35 minutes to find your one rep max for each of the...
Main – CrossFitBack & Hamstring (No Measure)Run 800 meters 15 toe touches 15 leg swings each leg 15 butt kick holds 3 Rounds 10 Jumping pull-ups 10 hip extensions 10 air squatsFront Squat (10-8-6 recovery week)Metcon (Time)Two sets for times of: 500 Meter...
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 (10-8-6 recovery week)Metcon (AMRAP – Reps)Five sets against a 60 second running clock of:...
