Track Work

CrossFit Crash – CrossFit Warm-up (No Measure) Warm-Up 1:00 Row Then, in two lines: 10m Sampson Stretch 10m Walking High Knees 10m High Knees 10m Butt Kicks 10m Burpee Broad Jump 10m Karaoke 10m Sprint x 2 Metcon (Time) Complete for quality and consistency 4...

Partner Up

CrossFit Crash – CrossFit Warm-up (No Measure) Warm-Up 30/30 x10 (switch @ 5:00) AD and Row *perform with a partner (work and rest) + 2 sets in 5:00 10 KB Deadlifts 10 Push-Ups 10 Wall Traces Metcon (AMRAP – Reps) With a 30:00 running clock: 0:00-20:00...

Quad Squad

CrossFit Crash – CrossFit Warm-up (No Measure) Warm-Up (do this to get a good sweat going) 2 sets in 6:00 15 Cal Row 10 Burpees 15 DB Thrusters Back Squat 20:00 to complete: 5 sets of 6 reps @ 65% Metcon (Time) For Time: 25 Bar Facing Burpees 50 Thrusters...

Get Used To It

CrossFit Crash – CrossFit Warm-up (No Measure) Complete 1 set every 3:00, for 3 sets: 100m jog 20m waiter’s walk (10m/arm) 3 inch worms 4 Sampson stretch 5 DB snatch R, 5 DB snatch L Power Snatch 10:00 to work up to 75% of 1RM, then… Every 30 seconds...

Dead Day Deux

CrossFit Crash – CrossFit Warm-up (No Measure) Warm-Up 2 sets in 10:00 (in any order): 100m row 10 KB swings 100m run 10 DB strict press 100m ski Metcon (Weight) 3 sets: 5 Deadlifts @ 20#+ more than metcon load *rest 0:30* 5-10 Unbroken Handstand Push Ups *rest...