CrossFIt Windansea – CrossFit

Flow

Metcon (AMRAP – Reps)

12min EMOM ever2mins complete:

mins 1-2:row for cal

mins 3-4: :45 min handstand hold + :45 wall sit Rx+(53,35 kb front rack)

Finisher

The ARM BLASTER (No Measure)

“The Arm Blaster”

3 rds:

20 decline KB push ups

20 med ball curls(50,35)

3rds:

50 banded tri-ceps pull downs

10 db zot curls

3rds

50m row (arms only, reverse curl stlye)

20 dips

February 14, 2019

2/14/2019

CrossFIt Windansea – CrossFit Flow Metcon (AMRAP – Reps) 12min EMOM ever2mins complete: mins 1-2:row for cal mins 3-4: :45 min handstand hold + :45 wall […]
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February 11, 2019

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CrossFIt Windansea – CrossFit Metcon Metcon (Time) Chipper: For Time -50 burpee box step overs -75 Russian swings(53,35)Rx+(70,35) -100 walking lunges -200 double unders -100 walking […]