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CrossFit Crash – CrossFit Warm-up (No Measure) Warm Up Every 3:00 for 9:00, complete: 100m run 10 KB swings 10’med ball cleans 10 ring rows Metcon (Time) In Teams of 2, with a running clock: @0:00 For Time: 60 Ground to Overhead (135/95) ***rest to...

That Time Again

CrossFit Crash – CrossFit Warm-up (No Measure) Warm Up EMOM for 9:00 Min 1: 250/200m row Min 2: 5 push ups + 10 goblet squats Min 3: 5 DB press + 5 push press Paused Front Squat (15:00) 3 X 4 @ 80% of 1RM PFS (21X1 tempo) Metcon (AMRAP – Reps) EMOM X 12:00...

Known and Unknown

CrossFit Crash – CrossFit Warm-up (No Measure) Warm Up 5:00 of agility ladder + 5:00 to complete 10 Cal Row 10 PVC pass throughs 10 ring rows 10 hip/leg swings 10 KB deadlifts (suitcase style) Power Clean Every 1:30, for 5 sets: 2 reps @ 80% of 1RM Metcon (Time)...

Keepin’ It Simple

CrossFit Crash – CrossFit Warm-up (No Measure) Warm Up 3 sets in 10:00 100m jog 10 push ups 10 air squats 3 wall traces 3 V stretches 30se plank hold Push Press 5 X 3 @ 75-80% of your 1RM (most of you should have this 1RM, as we did it last week) Metcon (Time)...

Open Prep

CrossFit Crash – CrossFit Warm-up (No Measure) Warm Up 2 sets in 5:00 100m row 10 PVC pass through 10 PVC OHS 25ft bear crawl 25ft duck walk + 5:00 barbell snatch warm up w/coach Snatch Snatch + Overhead Squat 1 set every 1:30 for 9:00… 2 waves: 1 + 3 2 +...