CrossFIt Windansea – CrossFit

Metcon

Metcon (Time)

“Velvet Dagger”

For Time:

400m Walking Lunge
Bring knee sleeves if you have them.

NO shuffle steps in between lunges. If you stop, pick up where you left off.

Cool Down

Metcon (No Measure)

2 rounds:

1 min bike

1 min row

1 min Plank Variation

1 min Low Skill Practice

August 24, 2017

08/24/2017

CrossFIt Windansea – CrossFit Metcon Metcon (Time) “Velvet Dagger” For Time: 400m Walking LungeBring knee sleeves if you have them. NO shuffle steps in between lunges. […]
August 23, 2017

08/23/2017

CrossFIt Windansea – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) AMRAPx10 15 KBS 10 Thrusters (95/65) (Rx+ 115/75) 5 Strict Pull Ups Accessory Single Arm […]
August 22, 2017

08/22/2017

CrossFIt Windansea – CrossFit Metcon Metcon (Time) For Time: 400m Sandbag Carry Rest 5 min, 1k Row Rest 5 min, 50 Burpees to Target (6″ Above […]
August 21, 2017

08/22/2017

CrossFIt Windansea – CrossFit Weightlifting Metcon (Weight) Emomx7 1 squat Clean + 1 Hang Squat Clean + 1 Front Squat Metcon Metcon (Time) 4rft: 15 T2B […]