CrossFIt Windansea – CrossFit

Warm-up

Metcon (No Measure)

2 rounds:

Partner warm-up

10 med ball chest throws

10 OH med ball throws

10 wall ball passes

10 roll med ball to partner in plank position

Flow

Metcon (No Measure)

10 Min Amrap:

For quality (no score)

5/5 Windmills

5/5 single leg RDL

:30 bar hang

1:00 deadbug

Metcon

Metcon (AMRAP – Reps)

Emom 6 min

min 1: bike 18/12 cal

min 2: 20 Russian swings(70,53)

January 24, 2019

1/24/2019

CrossFIt Windansea – CrossFit Warm-up Metcon (No Measure) 2 rounds: Partner warm-up 10 med ball chest throws 10 OH med ball throws 10 wall ball passes […]
January 23, 2019

1/23/2019

CrossFIt Windansea – CrossFit Metcon Metcon (Time) For Time: CHIPPER Row 1k( I LOVE ROWING) 50 Double unders 30 toe to bar 100m Double KB OH […]
January 22, 2019

1/22/2019

CrossFIt Windansea – CrossFit Strength Good Mornings (Wide Stance 4×5) Between sets drag sled Metcon (Weight) 4 sets 120 ft. Weighted sled drags Metcon Metcon (Time) […]
January 21, 2019

1/21/2019

CrossFIt Windansea – CrossFit Jackie (Time) For Time: 1000m Row 50 Thrusters, 45# 30 Pull-ups