CrossFIt Windansea – CrossFit

Warm-up

Metcon (No Measure)

Extended warm up:

Tabata

Handstand holds

Plank

Strength

Bench Press

Push-ups

Pull-ups (2x Max )

Wide grip

Metcon

Metcon (No Measure)

15 min circuit:

8 weight bar dips

8 DB standing shoulder press

8 DB rear fly

Finisher

Metcon (No Measure)

1×200 triceps banded pull downs

March 5, 2019

3/5/2019

CrossFIt Windansea – CrossFit Warm-up Metcon (No Measure) Extended warm up: Tabata Handstand holds Plank Strength Bench Press Push-ups Pull-ups (2x Max ) Wide grip Metcon […]
March 4, 2019

3/4/2019

CrossFIt Windansea – CrossFit Strength Metcon (Weight) Accommodating resistance Back Squat(mini) 3×101:30 rest between ests Metcon Metcon (Time) For Time complete: 30 Sand Bag Clean n […]
March 2, 2019

3/2/2019

CrossFIt Windansea – CrossFit Gymnastics Metcon (AMRAP – Reps) 8 min EMOM: 5 strict pull up Rx+8 10 Push ups Rx+12 Metcon Metcon (AMRAP – Rounds […]
February 27, 2019

2/27/2018

CrossFIt Windansea – CrossFit Skill Development Metcon (No Measure) Extended warm up: Emom 6: min 1: Row/ bike Moderate pace min 2: 3-5 reps Muscle up […]