D’s Day

CrossFit Crash – CrossFit Warm-up (No Measure) 2 Rounds (second faster than first): 10/7 Cal Row 3 Sampson Stretch 50′ Banded Side step R + L 5 KB Goblet Squats Front Squat 1 X 15 @ 5-10# heavier than last Friday. Metcon (AMRAP – Reps)...

Frozen

CrossFit Crash – CrossFit Warm-up (No Measure) EMOM x 9:00 40s Machine 10 Walking Lunges + 10 Ring Rows 10 DB PC Power Clean and Jerk 1 Power Clean + 1 Jerk (push or split)@0:00 EMOM x 5 6 reps @5:00 Rest @10:00 EMOM x 5 6 reps @15:00 Establish a 1RM Clean...

Valentimes

CrossFit Crash – CrossFit Warm-up (No Measure) Warm Up 2 Rounds in 5:00 1:00 Row, Ski or Bike 10 PVC Pass Throughs 50′ Bear Crawl 25 Line Hops Metcon (No Measure) Skill Single/Double/Triple UndersTake 10-15 minutes and work on movement efficiency. Class...

Cash In

CrossFit Crash – CrossFit Metcon (No Measure) 2 Rounds: 20s Ski 5 DB Upright Row R 5 DB Strict Press R 5 DB Waiters Walk R (50′) 20s Row 5 DB Upright Row L 5 DB Strict Press L 5 DB Waiters Walk L (50′) Metcon (No Measure) Complete Crossover Symmetry...

Amazon

CrossFit Crash – CrossFit Warm-up (No Measure) Complete in 10:00 or less: 100′ Band Walk (50′ R + 50′ L) 250/200m Row 15 Banded Squats 15/10 Cal Bike 10 KB Deadlifts Back Squat 1 X 15 @ 5# more than last week Metcon (Time) “Willy T”...

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...