XS CrossFit – General CrossFit Warm-up Warm-up (No Measure) 1 ROUND – 200m Run – 8 Scap Pull-Ups – 8 Air Squats to a Med Ball – 8 Scap Push-Ups – 8 Scorpions – 4/4 Calf Stretches – 4 Pull-Ups – 4 Air Squats – 4 Burpees Workout PALMER (KEITH) (Time) For Time Buy-In: 800 meter Run Then, 5 Rounds of: & …
XS CrossFit – Barbell Club Warm-Up 3 rounds NFT 1:00 row 5 pause air squat 5 push ups 5 KB deadlift 5 KB row Strength Paused Front Squat (6 x 3) 3 second pause for the first rep, then two front squats. Build Weightlifting Split Press (5 x 5) In Split Jerk stance, strict press Build Accessory Work 3 Rounds (Barbell Only) 50 Rows 50 z press 50 upright rows …
XS CrossFit – General CrossFit Warm-Up Warm-Up (No Measure) 1 ROUND – 500m Row – 6 Alt. Cossack Squats – 6 Alt. Groiners + Twist – 6 Bootstrappers – 6 Alt. Samson Lunges -Into- 2 Rounds – 10 Mountain Climbers – 8 Staggered Stance Air Squats* – 6 Slow Air Squats – 4Jumping Air Squats *Complete 4 reps w/ r …
XS CrossFit – General CrossFit Metcon 7/7 KB Snatch 5-7 strictPullups 10 KB Sumo DL High Pull *3 Rounds NFT Supine Tricep Extensions (4 x 10) On a flat bench start with the arms locked out over the shoulders, flex the arms back behind the head (as far back as your mobility will allow), elbows will roughly be about forehead level, then re-extend the …
XS CrossFit – General CrossFit Metcon 10 KB Suitcase Deadlift 7 Back Extensions 10 WallBall Situps **3 Rounds, NFT Snatch Complex Every two minutes x 20 (10 sets) 2 Snatch Deadlifts (3 seconds down) + 1 Power Snatch + 2 OHS Back Squat (4 x 4 @ 80%) …
XS CrossFit – General CrossFit Warm-up Warm-up (No Measure) 2:00 Row or AB 2 Rounds – 8 Air Squats to a WB – 8 WB Push Press – 8 Scorpions – 8 PVC Pass thrus – 8 PVC Around the World – 8 PVC Snatch Workout A: Metcon (Time) For Time: (Partition movements and Reps as needed) – 2000/1400 lbs Wall Balls* – 7000/500 …
XS CrossFit – General CrossFit Warm-up Warm-up (No Measure) 1 Round – 20 Single Unders – 10 Scap Push-Ups – 10 Ring Knee Ups – 10 Slow Deadbugs Into… – 20 Double Unders – 7 Knee Push-Ups or Push-Ups – 7 Scap Ring Pull Ups – :30 Hollow Hold Into… – 20 Double unders – 5 Hand Release Push-Up …