Light Weight

CrossFit Crash – CrossFit Warm-up (No Measure) Warm Up 2 sets in 10:00 100m row 10 PVC pass throughs 25ft duck walk 25ft Sampson stretch 100m jog 10 goblet squats Back Squat (25:00 to establish a new 1RM) We have been on an aggressive squat cycle for the last 8...

Maybe Burpees

CrossFit Crash – CrossFit Warm-up (No Measure) 2 sets in 5:00 100m jog 3 inch worms 5 DB deadlifts 5 DB hand power cleans 5 DB push press Metcon (Weight) Deadlift + Hang Power Clean + JerkPush or Split (athlete’s choice) Metcon (Time) With a running...

Pull Pull

CrossFit Crash – CrossFit Warm-up (No Measure) Warm Up 2 sets in 10:00 or less: 25sec row 10 PVC pass throughs 25ft Sampson stretch 10 air squats 25ft bear crawl 10 KB deadlifts (suitcase style) Front Squat (20:00) 5@80% 4@85% 3@88% 2@90% Metcon (AMRAP –...

Soup Can

CrossFit Crash – CrossFit Warm-up (No Measure) 2 sets in 10:00 10 cal row 10 arm circles forward 10 ring rows 10 arm circles backwards 10 push ups + 5:00 for focused shoulder/lat/pec mobility, mashing or stretching (athletes choice) Bench Press (20:00 to...

At The Bar, With Landry Peel

CrossFit Crash – CrossFit Warm-up (No Measure) Warm Up Complete 1 set in 5:00 10 burpees 25ft duck walk 10 air squats 3 V stretches 10 PVC pass throughs 25ft bear crawl 10 wall traces Squat Clean (Establish a new 1RM in 20:00) You have all been working so hard...