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CrossFit — December 1, 2021

CrossFit — December 1, 2021

2021.12.01 Warm-up :30 dubz :30 HS hold 10 good mornings 5 burpees :30 dubz Deadlift (4 x 10) increase weight each set – shoot for


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CrossFit — November 30, 2021

2021.11.30 Warm-up 10 air squats 10 alt. lunge w/ twist 5 push ups 10 scap pulls 8 kip swings 6 ring rows 4 box jumps


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CrossFit — November 29, 2021

2021.11.29 Warm-up :30 row 10 air squats 10 kip swings 10 good modnings Metcon 5x 3:00 50′ sled push (sled only, sprint) 10-20 alt. pistols*


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CrossFit — November 27, 2021

2021.11.27 Metcon (AMRAP – Rounds and Reps) 28:00 AMRAP 14 wallballs 14 pull ups 14 ab-mat sit-ups 14 box jumps (24/20) 14 alt. DB snatch


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CrossFit — November 26, 2021

2021.11.26 Warm-up :30 jumping practice 10 box step overs 5 up downs 5 kip swings 5 ring rows Metcon (Calories) 4:00 partner relay switching every


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CrossFit — November 25, 2021

2021.11.25 Squat Snatch (APPETIZER: 8:00 to establish 3 rep max) 5:00 rest Metcon (Time) ENTREE 4RFT: 400m Turkey Trot 20 Gobbler Squats (53/35) 10 Haystack


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CrossFit — November 23, 2021

2021.11.23 Warm-up foam roll & stretch :30 row :30 plank hold 5 up downs :30 row :30 HS hold 5 push ups Metcon (Time) For


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CrossFit — November 20, 2021

2021.11.20 Metcon (Time) 10 RFT: 10 T2B 10 KBS (1.5/1 pd) 10 burpees 10 goblet lunge in place 1 rope climb rx+ vested (20/14) with


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CrossFit — November 19, 2021

2021.11.19 Warm-up foam roll & stretch :30 dubz practice 5 alt. DB snatch 10 alt. box step ups 10 wallballs :30 HS hold :30 dubz


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CrossFit — November 16, 2021

2021.11.16 Warm-up :30 row 10 good mornings 6 OHS :30 HS hold :30 row 5 deadlift Metcon (Weight) 5x 3:00 5 deficit deadlift w/ :03


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