Taco Sushi

CrossFit Crash – CrossFit Warm-up (No Measure) 2 Rounds in 10:00 5 burpee broad jumps 10/8 Cal Row 10 PVC pass throughs 10 PVC OHS Metcon (AMRAP – Reps) With a running clock: @0:00 AMRAP in 7:00 Box Facing Burpee BJO (24/20) @7:00-17:00 RestYou must turn...

Lemme Freak

CrossFit Crash – CrossFit Warm-up (No Measure) Warm Up 250m row 200′ run (50×4) 10 hip/leg swings + (With an empty barbell) 10 back squats 10 good mornings 10 front squats X2 Back Squat Take 10:00 to work up to 75%, then… EMOM X 10:00 3 reps @...

Drumline

CrossFit Crash – CrossFit Warm-up (No Measure) Warm Up EMOM X 12:00 (alternating) 200/150m Row 4 Sampson Stretch 10 KB Deadlifts 3 V stretches Metcon (AMRAP – Reps) In teams of 2: @0:00 AMRAP in 20:00 50-40-30-20-10 Deadlifts (225/155) Bar Facing Burpees...

Yogging

CrossFit Crash – CrossFit Warm-up (No Measure) Warm Up 2 Rounds in 10:00 100m jog 3 inch worms 5 DB snatch R + 50′ WW 5 DB snatch L + 50′ WW 10 PVC Overhead Squats Metcon (Weight) EMOM X 10:00 High Hang Snatch + OHS + High Hang SnatchStart at 50% and...

The Day After

CrossFit Crash – CrossFit Warm-up (No Measure) Warm Up 3 rounds in 10:00 200m row 10 push-ups 10 PVC pass throughs 10 DB thrusters Metcon (Weight) 5 sets: Perform 1 set every 90 seconds @ 75% 1RM PC Power Clean + 2 Front Squat + Jerk Metcon (AMRAP – Reps)...