CrossFIt Windansea – CrossFit

Gymnastics

Skill Development

10 mins spent on ring muscle /progressions

Metcon

Metcon (Time)

For Time:

Olney run

250 walking lunges

(Rx+ weighted vest)

Finisher

Metcon (No Measure)

CORE WORK:

3 rds:

12 shoot throughs

1:00 plank march

:20 L sit

10 R/L front rack knee raises

April 11, 2019

4/11/2019

CrossFIt Windansea – CrossFit Gymnastics Skill Development 10 mins spent on ring muscle /progressions Metcon Metcon (Time) For Time: Olney run 250 walking lunges (Rx+ weighted […]
April 10, 2019

4/10/2019

CrossFIt Windansea – CrossFit Weightlifting Snatch Balance (4×3) Metcon (No Measure) Snatch complex 3x 2 hang squat snatches (Increase weight each set) 3x 2 snatch DL […]
April 9, 2019

4/9/2019

CrossFIt Windansea – CrossFit Warm-up 3×15 Arm wrestle turnovers 3×15 lateral db raises Strength Push Press (3×3) 1:30 rest between sets Bench Press (2×15) Close grip, […]
April 8, 2019

4/8/2019

CrossFIt Windansea – CrossFit Strength Front Squat (7×1) Start at bottom of squat. increase weight each set LAST 3 Sets same weight Metcon Metcon (AMRAP – […]