GripFit

CrossFit Crash – CrossFit Warm-up (No Measure) Warm Up 3 sets in 10:00 10 cal row 10 PVC pass through 10 ring rows 10 push-ups + 5:00 of shoulder mobility/stretching with coach Bench Press (20:00 ) 3 X 10 @ 70% (Grip is players choice) Metcon (AMRAP –...

Peter Parker

CrossFit Crash – CrossFit Warm-up (No Measure) Warm Up 2 sets in 10:00 250m row 25ft Sampson stretch 25ft bear crawl 10 air squats 10 hip/leg swings 10 med ball cleans Paused Front Squat (15:00 to complete ) 3 X 3 @ 80% @ 21X1 Metcon (Time) @0:00 For Time: 21...

Night Of

CrossFit Crash – CrossFit Warm-up (No Measure) Warm Up 2 sets in 10:00 100m run 10 PVC pass throughs 20 sec HS hold or 20 sec plank 10 DB push press 10 ring rows Push Press (20:00) 5 X 3 @ 75% Metcon (AMRAP – Rounds and Reps) AMRAP in 15:00 60 Double...

Half Blood Prince

CrossFit Crash – CrossFit Warm-up (No Measure) Warm Up 2 sets in 10:00 10 cal row 10 PVC pass throughs 10 PVC OHS 5 DB snatch R + 25ft waiters walk 5 DB strict press R + 25ft waiters walk 5 DB snatch L + 25ft waiters walk 5 DB strict press L + 25ft waiters walk...

Leonard

CrossFit Crash – CrossFit Warm-up (No Measure) 2 sets in 10:00 100m row 10 push ups 10 air squats 10 PVC pass throughs 100m jog 10 ring rows 10 DB push press 10 plank to press Metcon (AMRAP – Reps) Gymnastics Strength 5 sets: 10-15 Ring Push Ups *rest :30...