Search

Friday, June 26, 2020


Warm Up

3 Rounds: 10 Alternating Lunge Elbow to the Floor 10 Cossack Squats :30 Handstand Hold or Plank Hold

Crossfit Metcon

For Time:

1000 M Row

10 Double Unders

900 M Row

20 Double Unders

800 M Row

30 Double unders

700 M Row

40 Double Unders

600 M Row

50 Double Unders

500 M Row

60 Double Unders

400 M Row

70 Double Unders

300 M Row

80 Double Unders

200 M Row

90 Double Unders

100 M Row

100 Double Unders 


Metcon

2 Sets: AMRAP 7:00 3,6,9,12.. Jumping Air Squats Handstand Push Ups or Hand Release Push Ups Rest 3:00 B/T Sets

Metcon Advanced with some Equipment

2 Sets: AMRAP 7:00 3,6,9,12.. Double Dumbbell Deadlift 50s/35s Strict Handstand Push Ups or Handstand Push Ups Rest 3:00 B/T Sets

Accessory Work

Tabata (:20 on/:10 off) 8 Sets: Side Plank Hold (during “rest” hold low plank)

Stretch Sesh!

:30 Upward Dog Stretch :30 Downward Dog Stretch 2:00 Frog Stretch

5 views0 comments

Recent Posts

See All

Friday, August 14, 2020

Front Squat  10 x 2 every 2minutes  12 Minute amrap 2 Rounds  6 BFB 3 squat cleans 135/95 2 Rounds 6 BFB 3 squat cleans 185/105 2 Rounds 6 BFB 3 Squat cleans 205/125 2 Rounds 6 BFB 3 Squat cleans 225

Thursday, August 13, 2020

Shoulder press every 2minutes 10 x 2 For Time: 50 Dubs 27 STO 95/65 27 TTB 50 Dubs 21 STO 115/80 21 TTB 50 Dubs 15 STO 135/95 15 TTB 50 Dubs 9 STO 155/105 9 TTB