CrossFIt Windansea – CrossFit

Gymnastics

Metcon (No Measure)

spend 12 mins on Ring muscle up drills

Metcon

Metcon (AMRAP – Rounds and Reps)

Amrap: 6 mins

8 SDHP(95,65)

6 Evil Wheels

4 Clapping Push ups
4 mins rest between workouts

Metcon

Metcon (AMRAP – Rounds and Reps)

Amrap: 6 mins

-Row 10/8 cal (sprint)

-20 plate toe taps(as fast as possible)

-10 ground to over head with plate (45,25)

Finisher

Metcon (No Measure)

3x

8 zottman curls right into 8 hammer curls

-then-

100 banded reverse crunches

November 9, 2018

11/9/2018

CrossFIt Windansea – CrossFit Gymnastics Metcon (No Measure) spend 12 mins on Ring muscle up drills Metcon Metcon (AMRAP – Rounds and Reps) Amrap: 6 mins […]
November 8, 2018

11/8/2018

CrossFIt Windansea – CrossFit Weightlifting Metcon (Weight) 15 mins to work up to 1 rep heavy Snatch Metcon Metcon (Time) For Time -50 KBS(american) -40 Lunges(20 […]
November 7, 2018

11/7/2018

CrossFIt Windansea – CrossFit Strongman Yoke Carry (Weight) 5 Sets to build to heavy Yoke Carry (down and back) Metcon (Weight) 5 sets to work to […]
November 6, 2018

11/06/2018

CrossFIt Windansea – CrossFit Strength Turkish Get Up (3×8) 4 ea side AHAP Wide Grip Bench Press (4×6) AHAP (can increase wt. up until last 2 […]