Main – CrossFit (No Measure) Warm Up: 3 rds: M2M Lunges M2M High Knees M2M Butt Kicks Plank (3×60 sec) 3×60 sec w/60 sec rest between *You can add weight if you can. Start light and add additional each round Metcon (Time) 4 Rds: Run x200m Abmats x20 Med Ball Clean x15 20/14# -Rest 5
Main – CrossFit (No Measure) Warm Up: PVC pass thru x20 3 rds with pace: Med ball slam x10 Jump Squat x10 Push Up x10 Push Press (1×1@80%/1×1@90%/1×1@95%/1×1@100% don’t try to PR) Metcon (AMRAP – Rounds and Reps) AMRAP 10 min: KB Swing x12 70/53# Box Jumps x12 24/20″ Burpees x12
Main – CrossFit (No Measure) Warm Up: 5 min of stretching: Super front rack banded stretch Samson Stretch Couch Stretch -Then 3 rds at pace air squat x10 Ring Row x5 Front Squat (1×1@80%/1×1@90%/1×1@95%/1×1@100%) Jackie (Time) For Time: 1000m Row 50 Thrusters, 45# 30 Pull-ups