XS CrossFit – General CrossFit Warm-up Warm-up (No Measure) 2 Rounds – 30 Single unders (2nd rnd Double Unders) – 8 Scap Pull-ups – 8 Snatch Grip BB Deadlifts – 8 Scorpions – 6 BB Hang Muscle Snatch Strength Metcon (No Measure) 3 Sets – – 6 chin-ups – 12 Double Dumbbell Bent Over Rows – 24 Light D …
XS CrossFit – General CrossFit Warm-Up Warm-Up (No Measure) 200m Run Into… 2 ROUNDS – 8 Alt. Groiners – 8 Air Squats – 8 Lunges + Twist – 8 Scap Push-ups – :15 Handstand Hold Into… 2 ROUNDS – 5 Knee Raises – 5 Med Ball Squats – 2 Handstand Push-ups Into… 200m Run Strength Back Squat (Build to a 1-Re …
XS CrossFit – Barbell Club Warm-Up (No Measure) 10 KB Suitcase Deadlifts 7/7 KB Strict Press 10 KBS 3 Rounds, NFT Strength Deadlift (Max Out) Weightlifting Overhead Squat (5 x 5 @ 70-85% *OK to Build, or stay at same weight. ) …
XS CrossFit – General CrossFit Warm-Up Warm-Up (No Measure) 2 ROUNDS – 1:00 Row @ Mod Pace – 5 Lunge + Lunge + Air Squat – 5 RDL + Bent Over Row* – 10 V-Ups Into… 2 ROUNDS – :45 Row @ Hard Pace – 8 Alt. Back Rack Lunges – 8 Jumping Pull-Ups – 4 Burpees + Alt. Shoulder Tap * When hinged over for the RD …
XS CrossFit – General CrossFit Warm-up 20/14 Cal Bike 10 Weighted Sit-ups 10 wide grip pushups *3 rounds, not for time Strength Incline Bench Press (1RM) No more than 3 misses. Weightlifting Back Rack Lunge (Build in Weight) Record Heaviest Set of 10 (5 each leg). Metcon (Weight) Weighted Back Extension (10×5) Super Set with Back Rack Lunges …
XS CrossFit – General CrossFit Warm-Up 4:00 cardio (ski, row, bike, run) then 2 rounds NFT 10 barbell upright rows 10 push press 10 bent over rows 10 push ups Behind the Neck Push Press (5 x 3 @ 75% of push press) Snatch grip Dumbbell Bench Press (3 x 8) Single Arm Dumbbell Row 3 sets of 10 each arm – single arm DB row 4 x 8 Incline Dumbbell Bice …
Announcements “TOGETHER FOR TOKLAR” – This Saturday 6/24 at 10am we’ll be doing this WOD with a partner. – Together For Toklar is a WOD to honor and raise money for a couple from Nick Hammond’s CrossFit gym back in Texas. Toklar and his wife, Sarah, recently moved their family back to their home state of Colorado after Toklar was dia …