Iron Fist

CrossFit Crash – CrossFit Warm-up (No Measure) 2 Rounds in 10:00 4 inch worms 3 V Stretches 20 Line Hops 10 Plank to press 5 Seated Wall Traces Metcon (Weight) Midline/Odd Object EMOM x 12:00 1: 30sec DB or KB Farmers Carry (AHAP) 2: 30sec FLR on rings 3: 30sec...

Dori

CrossFit Crash – CrossFit Warm-up (No Measure) 3 Rounds in 10:00 10/8 Cal Row 5 DB Clean and Jerks 10 Walking Lunges 5 Goblet squat w/3 sec pause Power Clean and Jerk 1 Power Clean + 1 Jerk (push or split)Every 2:00, for 10:00 3 reps @ 70-80% of 1RM Metcon...

Furiosa

CrossFit Crash – CrossFit Metcon (No Measure) EMOM x 6:00 200/150m Row 15 Push Ups 15 Ring Rows Metcon (Weight) 4 Sets: 8 reps BP @ 65% of 1RM 8/8 DB Bent over row @ AHAP *rest 2:00 between sets Metcon (Time) For Time: 50-40-30-20-10 Deadlift (225/145) Ring Push...

Sweet Chili

CrossFit Crash – CrossFit Warm-up (No Measure) Warm Up Complete in 5:00 50m Run Forward 50m Run Backward 5 Sampson stretch/leg 10 PVC pass through + 10 OHS 10 PVC Good morning + 5:00 agility ladder Squat Snatch Every 2:00, for 10:00 3 reps @ 70-80% *beginners...

Geneva Gyros

CrossFit Crash – CrossFit Warm-up (No Measure) Warm Up 2 Rounds in 10:00 100m Row 100m Run 10 pvc pass through 10 goblet squats 10 DB hang clean and jerk Back Squat 3 x 8 @75% Metcon (AMRAP – Reps) EMOM x 9:00 9 Power Cleans (135/95) 12 Strict HSPU 15 BF...