Start Your Engine

CrossFit Crash – CrossFit Warm-up (No Measure) 2 Rounds: 200′ Side Shuffle 10 Walking Lunges 5 KB Kang Squats 10 Hip/Leg Swings 200m Row or 10 Cal Bike Paused Front Squat 15:00 to work up to a 2RM @ 32X1 Start Your Engine (Time) 4 Rounds For Time: 400m Run...

Wednesday

CrossFit Crash – Black Sheep Competitors Metcon (Time) Teams of 3 3 Rounds EACH (waterfall style) 21/14 Cal Row 15 Toes To Bar 9 Strict Ring Dips *Athlete 1 may not start the next round until Athlete 3 finishes their round. Immediately into… 3 Rounds EACH...

Relay Rally

CrossFit Crash – CrossFit Warm-up (No Measure) Complete in 10:00 or less: 1:00 Bike 20 PVC Pass Throughs 5 V Stretches 1:00 Row 20 PVC Hollow Rocks 5 Inch Worms Metcon (Time) Teams of 3 3 Rounds EACH (waterfall style) 21/14 Cal Row 15 Toes To Bar 9 Strict Ring...

Grinch

CrossFit Crash – CrossFit Warm-up (No Measure) EMOM x 8:00 10/7 Cal Row 10 DB Power Cleans 50′ duck walk + 50′ bear crawl 10 KB SDLHP Metcon (Weight) Take 80% of your 1RM Power Clean… Every 2:00, for 10:00 1 Clean Grip Deadlift to knee 1 Clean...

Gymnasty Time

CrossFit Crash – CrossFit Warm-up (No Measure) 2 Rounds: 20s Bike or Row 3 Sampson Stretch (both legs) 4 Kang Squats (empty bar) 5 BTN Strict Press 6 Ring Rows Pause Back Squat Take 15:00 and work up to your heaviest 2RM @ 32X1. We will use this number for our...