CrossFIt Windansea – CrossFit

Strength

Front Rack Lunge (4×6)

Take from rack. Front rack reverse lunge. 3 each leg alternate legs. All sets at same weight, this is heavy.

Metcon

Metcon (AMRAP – Rounds and Reps)

15 mins Amrap:

-300m Run

-12 Russian swings(2,1.5 pood)

-12 Lateral burpee box jump overs (24,20)

October 1, 2018

10/1/2018

CrossFIt Windansea – CrossFit Strength Front Rack Lunge (4×6) Take from rack. Front rack reverse lunge. 3 each leg alternate legs. All sets at same weight, […]
September 29, 2018

9/29/2018

CrossFIt Windansea – CrossFit Metcon Metcon (Weight) Complete every 3 mins for 15 mins -12 high bar back squats( must be able to clean and but […]
September 28, 2018

9/28/2018

CrossFIt Windansea – CrossFit Strength Bench Press (3 rep max) Must use Standard Grip, You have 15 mins to establish this Metcon Metcon (AMRAP – Rounds […]
September 27, 2018

9/27/2018

CrossFIt Windansea – CrossFit Weightlifting Metcon (Weight) 12 mins to establish a 3 position Power clean + jerk3 postions: high hang floor Metcon (No Measure) 3 […]