Stations

CrossFit Crash – CrossFit Warm-up (No Measure) Warm-Up 3 sets in 10:00 or less: 200m row 5 alt DB snatch + 10m waiter’s walk R 5 alt DB snatch + 10m waiter’s walk L 10 push-ups 10 KB swings (Russian) Metcon (Weight) Power Snatch 20:00 to complete: 4...

Break You Off

CrossFit Crash – CrossFit Warm-up Row 500m + 3 sets in 10:00 4 Sampson Stretch 20 sec FLR on floor 10 DB push press 5 wall traces + 5:00 banded shoulder mobility Metcon (Weight) 3 Push Press + 1 Split Jerk 20:00 to work up to heavy comple Metcon (AMRAP –...

We Will Deadlift More

CrossFit Crash – CrossFit (No Measure) 2 sets in 10:00 100m jog 4 Sampson Stretch 10 KB swings (Russian) 100m row 10 plank to press 10 KB deadlifts (suitcase style) Deadlift (20:00) Work up to heavy set of 3 while maintaining GREAT technique, then… Perform...

New Year

CrossFit Crash – CrossFit (No Measure) Warm-Up 3 sets in 10:00 150m row 10 hip/leg swings 10 PVC pass through 10 PVC OHS Overhead Squat 20:00 to work up to your heaviest set of 2 reps with tempo 55X1 (5 down, 5 in bottom, Xplode, 1 at top) Metcon (Time) 4 Rounds...