Q Ball

CrossFit Crash – CrossFit Metcon (No Measure) Warm Up Complete in 5:00 200m Ski or Row 10 PVC Pass Throughs + (With a hip circle) 10 Side step R 10 Side step L 10 Clam Shells 10 Glute Bride R 10 Glute Bridge L 10 Squats Squat Clean and Jerk EMOM x 10 1 rep...

Daley’s Dose

CrossFit Crash – CrossFit Warm-up (No Measure) 250/200m Row 20/15 Cal Bike 250/200m Ski + Crossover Symmetry Intro Metcon (No Measure) Crossover Symmetry Iron Scap Cindy (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15...

Skeletor

CrossFit Crash – CrossFit Warm-up (No Measure) 1 Round in 5:00 100m Row 20s plank (forearms) 30 line hops 100m Ski 20s plank (top of push up) 3 V Stretches + 5:00 Turkish Get Up technique Metcon (Time) Midline Development EMOM x 15:00 Max L sit hold Turkish Get...

Cookie Monster

CrossFit Crash – CrossFit Warm-up (No Measure) Warm Up 2 Rounds 1:00 easy Row, Bike or Ski 200′ Mixed Carry (switch at 100′) 30s Hollow Hold + 5:00 Snatch Warm Up Power Snatch 7 X 5 @ 75% *every 2:00 Metcon (AMRAP – Reps) AMRAP in 12:00 30m DB...

Festivus For The Rest Of Us

CrossFit Crash – CrossFit Metcon (Time) Option A With a single barbell… For Time: 1 Back Squat 2 Power Snatch 3 Front Squat 4 Front Rack Lunge (2 ea leg) 5 SDLHP 6 Shoulder to OH 7 Hang Power Clean 8 Deadlifts 9 Overhead Squat 10 Hang Power Snatch 11...