Two Weeks

CrossFit Crash – CrossFit Metcon (No Measure) Warm Up 2 Rounds: 50′ Bear Crawl 50′ Duck Walk 10 Band Glute Bridge R 10 Band Glute Bridge L 15/10 Cal Row, Bike or Ski 10 Band Squats Front Squat 1 X 15 @ 5-10# heavier than last week. Metcon (Time) For...

No Sherlock

CrossFit Crash – CrossFit Warm-up (No Measure) Warm Up 30s Row 30s Bike 30s Ski + “Iron Scap” (Partner up at stations and do 5 reps of each movment) Power Clean and Jerk 1 Power Clean + 1 Jerk (push or split)EMOM x 10 5 reps Metcon (AMRAP –...

Cedric Dickery

CrossFit Crash – CrossFit Warm-up (No Measure) 2 Round in 10:00 or less: 5 DB Upright Row R + 5 Strict Press 5 DB Upright Row L + 5 Strict Press 1:00 Row, Bike or Ski 10 Plank To Press 10 KB Swings Power Snatch EMOM x 10 5 reps @ 60-70% Metcon (AMRAP –...

Bryan’s Song

CrossFit Crash – CrossFit Warm-up (No Measure) 2 Rounds: 30s Row 50ft Bear Crawl (slow) 3 Sampson stretch (each leg) 30s Bike 25′ Banded side step R (~4 mats) 25′ Banded side step L Back Squat 1 X 15 5-10# heavier than last week Metcon (Time)...