XS CrossFit – General CrossFit Warm-Up (No Measure) 2 ROUNDS – 20 Single Unders (2nd rnd DU) – 8 Air Squats to a WB – 8 PVC Pass Thrus – 8 PVC Around the World – 8 Scorpions Strength Overhead Squat (4×3 @ 75-85%) 4 Sets* – 3 Overhead Squats *All sets at same weight – 75-85% Workout A: 2223 INTERV …
XS CrossFit – General CrossFit Metcon Metcon (No Measure) 10 Back Ext. 5 Weighted Pull-Ups 10 DB Flys 3 Rounds – NFT Strength Bench Press (5/60%, 5/70, 5/80, 3/85,1+/90) Record reps at 90% Weightlifting Clean and Jerk (3+1)/60%, 65% (2+1)/70, 75 (1+1)/80 …
XS CrossFit – General CrossFit Metcon Metcon (No Measure) 5 Seated Box Jumps 7/7 KB Snatches 100m Farmers Carry 3 Rounds – NFT Strength Clean Complex 15 minutes find heavy Complex of Power Clean + Hang Power Clean + Squat Clean Into EMOM 8 min 1 complex @ 80-85 % Weightlifting Snatch (Hang Power Snatch + Full Snatch) (3+1)/60%, 65% (2+1)/70, …
XS CrossFit – General CrossFit Warm-up Metcon (No Measure) 1 Round – 8 Calf Stretches – 8 Air Squats – 8 Box Stepups – 200m Run – 25′ Walk on Heels, touch toes – 25′ Walk on Toes – 8 Wall Ball Thrusters – 8 Box Jumps – 200m Run Workout Kelly (Time) 5 Rounds for time of: 400m Run 30 Box …
XS CrossFit – Barbell Club Accessory Work Metcon (No Measure) Hip Extensions x 15 Tricep Kick Backs x 10/10 Plate Front Raises x 10 3 Rounds NFT Strength Deadlift (5/55%, 5/65%, 7×1/75%, 7×1/80%, 7×1/85%) 7×1 is 1 rep every 30 seconds Weightlifting Push Jerk (5×3 Build in Weight) Push Jerk with a 5 Second Paus …
XS CrossFit – General CrossFit Warm-up Warm-Up (No Measure) 2 ROUNDS – :45 AB – 8 Good Mornings – 8 Scap Pull-Ups – 8 Squats to a WB – 8 BB Push Press – 8 Scorpions Strength Back Squat (5-3-1+) Every 4 Minutes for 3 Sets Set 1 – 5 Back Squats @80% Set 2 – 3 Back Squats @ 85% Set 3 – 1+ Back …
XS CrossFit – General CrossFit Warm-up Metcon (No Measure) 2:00 Row or AB or Ski Erg 2 Rounds – 8 Box Step-ups (2nd rnd Box Jumps) – 8 Alt. Lunges – 8 Russian KB Swings (2nd rnd American) – 8 Scorpions – 2 Inch Worms Challenge Max Height Box Jump (Distance) Max Height Box Jump Be sure to enter in My F.I.T. Number! Workout …