CrossFIt Windansea – CrossFit

Metcon

Metcon (AMRAP – Rounds)

FRIDAY FLOW 45 minutes of:

1000m Row

8 DB Burpee Box Step Overs (you choose weight) (20”)

50 Banded Tricep Pull Downs

50 Banded Pull Aparts

50 Walking Lunges
This is not for intensity. Just moving. You should be able to have a conversation.

April 5, 2018

04/06/2018

CrossFIt Windansea – CrossFit Metcon Metcon (AMRAP – Rounds) FRIDAY FLOW 45 minutes of: 1000m Row 8 DB Burpee Box Step Overs (you choose weight) (20”) […]
April 4, 2018

04/05/2018

CrossFIt Windansea – CrossFit Strongman Metcon (3 Rounds for time) 3 Rounds: 200m Sled Sprint (Empty)MAX EFFORT. Think of your worst nightmare chasing you…. or you […]
April 3, 2018

04/04/2018

CrossFIt Windansea – CrossFit Weightlifting Snatch (10 @ 65%) Snatch (10 @ 70%) Snatch (10 @ 75%) The focus on the snatch today is technique and […]
April 2, 2018

04/03/2018

CrossFIt Windansea – CrossFit Metcon Metcon (Time) 2rft: 1200m Run 20 Single Arm DB S2O (R) (50/35) 20 Pull Ups 20 Single Arm DB S2O (L) […]