CrossFit | 07.15.2020 Warm-up Warm-up 2 sets 2-3 Pull Ups 5 Burpees 10 Lunges 200 Meter Run Dynamic Stretches Metcon Metcon (AMRAP – Rounds and Reps) A) RX 25 minute AMRAP 5 Pull Ups 10 Burpees 20 Lunges 200 Meter Run *Wear a 20/14 vest B) Minimal Equipment 25 minute AMRAP 5 DB or KB […]
CrossFit | 07.14.2020 Warm-up Warm-up 2 sets 10 Toe Touches 10 Ski Jumps 5 Push Ups into Down Dog Dynamic Stretch Metcon Metcon (Time) A) RX Complete 2 rounds for time 45 Kettlebell Swings 50/35 40 Box Jumps 24/20 30 Handstand Push Ups B) Minimal equipment Complete 2 rounds for time 45 DB Swings 40 […]
CrossFit | 07.13.2020 Warm-up Warm-up 1 sets using a light DB 5 Right Arm Front Squat 5 Right Arm Press 5 Right Arm Thruster 5 Left Arm Front Squat 5 Left Arm Press 5 Left Arm Thruster Dynamic Stretches Metcon Metcon (Time) A) RX Complete for time 1 mile run 100 Thrusters 75/55 1 mile […]
CrossFit | 07.05.2020 Warm-up Warm-up 2 sets 10 Cal Bike 10 Cal Row 200 Meter Run Dynamic Stretch Metcon Zeus (Time) 3 Rounds For Time: 30 Wall Ball Shots (20/14 lb) 30 Sumo Deadlift High-Pull (75/55 lb) 30 Box Jump (20 in) 30 Push Presses (75/55 lb) 30 calorie Row 30 Push-Ups 10 Back Squats […]
CrossFit | 07.11.2020 Warm-up Warm-up 400 Meter Run Dynamic Stretches Metcon Metcon (Time) A) RX Complete the following for time 800 Meter Run 3 rounds 20 DB Single Arm Hang Squat Clean and Jerk 50/35 20 Push Ups 800 Meter Run 2 rounds 20 DB Single Arm Hang Squat Clean and Jerk 50/35 20 Push […]
