CrossFIt Windansea – CrossFit

Flow

Metcon (Weight)

15 mins complete

3 rds:

-:45 kb front rack wall sit (53,35)

-single arm sled drag 1 lap(ahap)

-bike 20/15 cal

Finisher

The ARM BLASTER (No Measure)

“The Arm Blaster”

3 rds:

20 decline KB push ups

20 med ball curls(50,35)

3rds:

50 banded tri-ceps pull downs

10 db zot curls

3rds

50m row (arms only, reverse curl stlye)

20 dips

February 15, 2019

2/15/2019

CrossFIt Windansea – CrossFit Flow Metcon (Weight) 15 mins complete 3 rds: -:45 kb front rack wall sit (53,35) -single arm sled drag 1 lap(ahap) -bike […]
February 14, 2019

2/14/2019

CrossFIt Windansea – CrossFit Flow Metcon (AMRAP – Reps) 12min EMOM ever2mins complete: mins 1-2:row for cal mins 3-4: :45 min handstand hold + :45 wall […]
February 13, 2019

2/13/2019

CrossFIt Windansea – CrossFit Randy (Time) For Time: 75 Power Snatches, 75#In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member […]
February 12, 2019

11/12/2019

CrossFIt Windansea – CrossFit Strongman Metcon (Weight) 3 rds for quality: DL 3 + S.A. suit case carry 1 Lap(ahap) 10 Inverted Barbell Row feet on […]