CrossFIt Windansea – CrossFit

Accessory

Metcon

Metcon (Weight)

EMOMx5

7 Bar Facing Burpees

7 Thrusters (75/55) (+95/65)
Burpees will be the new Open standard. Two foot jump back and two foot land. No stepping back or up.

Metcon (No Measure)

A. Single Arm DB Chest Press w/ Opposite Arm Band Pull 3×10 (ea side)

B. Parallette Support Dumbbell Row 3×8-10 (ea. side)

C. Single Arm Odd Object Press

3×5 (ea. side)

D. Accumulate 1:30 L-Hang
First two compliments of Marcus Filly.

January 26, 2018

01/26/2018

CrossFIt Windansea – CrossFit Accessory Metcon Metcon (Weight) EMOMx5 7 Bar Facing Burpees 7 Thrusters (75/55) (+95/65)Burpees will be the new Open standard. Two foot jump […]
January 25, 2018

01/25/2018

CrossFIt Windansea – CrossFit Metcon 1: Metcon (Time) Conditioning: For Time RUN 800m rest 4 min 700m rest 3 min 600m rest 2 min 500m rest […]
January 24, 2018

01/24/2018

CrossFIt Windansea – CrossFit Metcon 1: Metcon (AMRAP – Rounds and Reps) AMRAPx10 2 Front Rack DB Lunge 2 Abmats 2 Wallballs …4,6,8,10 Add 2 reps […]
January 23, 2018

1/23/2018

CrossFIt Windansea – CrossFit Gymnastics Metcon (No Measure) RX- 3 RNFT: 5 Strict Pull Ups 5 Bar MU 30 Hollow Rocks 30 Supermans Level 1- 3 […]