CrossFIt Windansea – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

8 min Amrap CARDIO:

-100m run

-10 Cal (bike or row)

-10 Burpees

– :30 Dubs or Singles

-15 Abmats

*rest 5mins

Metcon (AMRAP – Rounds and Reps)

8 min Amrap Lower:

-12 Kb front squats

-15 Russian swings

-16 Lateral Lunges

-12 Box Jumps

-24 Russian med ball twist

*rest 5 min

Metcon (AMRAP – Rounds and Reps)

8 min Amrap Upper:

-16 BU KB press

-8 Push ups

-8 Pull ups

-15 kb bent over row

-12 KB sit ups

September 8, 2018

9/8/2018

CrossFIt Windansea – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) 8 min Amrap CARDIO: -100m run -10 Cal (bike or row) -10 Burpees – :30 […]
August 25, 2018

8/25/2018

CrossFIt Windansea – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) Partner workout 1: 10 mins Amrap: Partner A: max wall balls Partner B: complete -5 […]
August 24, 2018

8/24/2018

CrossFIt Windansea – CrossFit Metcon 1: Metcon (Time) For Time: 40 Cal row RX+(60) 10 HSPU RX+(15) 30 Cal Row (40) 10 HSPU (15) 20 Cal […]
August 23, 2018

8/23/2018

CrossFIt Windansea – CrossFit Strength 1 rep Max back squat Box squat (4×1) Set box height just below parallel.rest 2-5 mins between working sets Accessory Metcon […]