CrossFIt Windansea – CrossFit

Warm-up

half kneeling s.a. db press w/ pallof press

2×6 each arm

Circuit

Metcon (Weight)

5×3

BTN spilt jerk

5×10

supinated banded pull aparts

3×5(ea)

single arm inverted row

Metcon

Metcon (Time)

30-20-10

cal row

wall ball

DB Snatch alternating

Finisher

Metcon (No Measure)

100 seated db curls

April 25, 2019

4/25/2019

CrossFIt Windansea – CrossFit Warm-up half kneeling s.a. db press w/ pallof press 2×6 each arm Circuit Metcon (Weight) 5×3 BTN spilt jerk 5×10 supinated banded […]
April 24, 2019

4/24/2019

CrossFIt Windansea – CrossFit Chelsea (AMRAP – Rounds and Reps) Every minute on the minute for 30 minutes: 5 Pull-ups 10 Push-ups 15 SquatsMurph prep
April 23, 2019

4/23/2019

CrossFIt Windansea – CrossFit Strength Bench Press (1×1) Incline Bench (3×10) Use Dumbbells Flow Metcon (No Measure) 15 min circuit: Row/bike alternate 15/12cal 12 wall plank […]
April 22, 2019

4/22/2019

CrossFIt Windansea – CrossFit Strength Front Squat (1×1) Metcon Metcon (Time) 21-15-9 Power cleans (95,65)rx+(125,95) Burpee box jump(24,20)