XS CrossFit – General CrossFit Warm-up Warm-up (No Measure) 2 Rounds Of: – 200m Row – 30sec Plank – 6 Scorpions – 10 Hollow Rocks – 6 PVC pass through – 8 PVC Overhead Squats Metcon Kabul 13 (Time) For Time: 2021m Row -then- 13 Rounds Of: – 8 snatches @115/85 or 52/39kg – 26 AB-Mat Sit-ups Symbolism 2021m row fo …
XS CrossFit – General CrossFit Warm-up Metcon (No Measure) 10 Double DB Thrusters 10 Goblet Squats 10 Wall Kicks *3 Rounds, NFT Strength Front Squat 2×6 @ 60% 2×5 @ 70% 3×2 @ 80% 2×2 @ 90% Weightlifting Push Jerk (8×1@80%) Metcon (No Measure) Dips (8×5) Superset with Push Jerks …
XS CrossFit – General CrossFit Warm-up Metcon (No Measure) 100m Sprint 10 Decline Bench Press 10 KB/DB Sumo DL High Pull *3 Rounds, NFT Weightlifting Close-Grip Bench Press (10×4) Place your hands ~14″ apart on the bar (as close as your wrists allow at the bottom) and execute a bench press. All the same weight (70-80%) Strength Deadlift (1 …
XS CrossFit – General CrossFit Warm-up Warm-up (No Measure) 2 Rounds – 400m Fat Bike – 8 Scap Pull Ups (2nd round Knee Raises) – 8 Sit ups – 8 Bootstrappers – 8 Dead Bugs – 8 Glute Bridges Metcon AMRAP: Metcon (AMRAP – Rounds and Reps) Partner WOD 24 Minute AMRAP Partner A – 800 M Fat Tire Bike Partner B …
XS CrossFit – General CrossFit Warm-up Warm-up (No Measure) 2 Rounds – 1:00 Row – 8 Squats – 8 Good Mornings – 8 Step-Ups – 8 Scap Push-Ups – 2 Inchworms Into… 2 Rounds – :30 Row – 3 Burpees – 6 Box Jumps – 6 KB Deadlifts Strength Deadlift (10-8-6-4*) *Build (Score is Weight) Workout Metcon (5 …
XS CrossFit – Barbell Club Warm-up Metcon (No Measure) 100m Farmers Carry 10/10 DB Overhead Walking Lunges 10 Double DB Devils Presses *3 Rounds, NFT Same DB for entire warm-up Strength Power Clean (10×2 @ 75-80%) Off Blocks Weightlifting Shoulder Press (5×5 at 75-85%) All at the same weight. Superset with Turkish Get ups Turkish Get Up ( …
XS CrossFit – General CrossFit Warm-up Warm-up (No Measure) 2 Rounds – 10/8 Cal AB – 10 Scap Push-Ups – 6 Scorpions – 10 Scap Pull-Ups – 6 Kip Swings – 30 Single Unders (Round 2 DU) Accessory Work Metcon (No Measure) 4 Rounds NFT – 10 Dumb Bell Flys (Build each Round) – 1:00 Plank – 10 Dumb Bell …