CrossFIt Windansea – CrossFit

Gymnastics

Double-Unders (3 mins to establish )

Metcon

Metcon (Time)

After Double unders

*rest 3 mins

-then-

Run 400m

-6 hspu

-10 box jump over(30 inch box for everyone, Both hands & feet must touch the box as you jump over)

-8 S.A. KB Hang clean and press(4 ea.) (53,35)

-200m Run

-6 Hspu

-10 box jump over

-8 S.A KB Hang Clean and press

-100 m run

-6 Hspu

-10 box jump over

-8 S.A. Kb Hang clean and press

-20/14 cal bike

October 17, 2018

10/17/2018

CrossFIt Windansea – CrossFit Gymnastics Double-Unders (3 mins to establish ) Metcon Metcon (Time) After Double unders *rest 3 mins -then- Run 400m -6 hspu -10 […]
October 16, 2018

10/16/2018

CrossFIt Windansea – CrossFit Metcon Metcon (Time) 3 rds for time -75m walking lunge -25 pull ups -20 bench press(135,90)
October 15, 2018

10/15/2018

CrossFIt Windansea – CrossFit Strength Front Squat (6×4) Every :90 for 6rds must complete 4 Front squats ASHP all same weight Metcon Metcon (Time) 3-6-9-12-15 Power […]
October 13, 2018

10/13/18

CrossFIt Windansea – CrossFit Metcon 5k Run (Time) Max Effort 5k RunGetting out of the gym today! We will meet at the gym at 9:00am and […]