Author Archives: 2019crossfit

2019 CrossFit – CrossFit

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Warm-up

Skill/Strength

Front Rack Lunge

Metcon

Metcon (Time)

Walking lunge 100 ft.

21 Pull-ups

21 Sit-ups

Walking lunge 100 ft.

18 Pull-ups

18 Sit-ups

Walking lunge 100 ft.

15 Pull-ups

15 Sit-ups

Walking lunge 100 ft.

12 Pull-ups

12 Sit-ups

Walking lunge 100 ft.

9 Pull-ups

9 Sit-ups

Walking Lunge 100 ft.

6 Pull-ups

6 Sit-ups

2019 CrossFit – CrossFit

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Warm-up

Skill/Strength

500m Row (Time)

Max Effort 500m Row

Metcon

Metcon (Time)

For time:

20-225 pound Back squat

40 -Toes to bar

60 -Kettlebell swings, 2 pood

2019 CrossFit – CrossFit

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Warm-up

Skill/Strength

Shoulder Press

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds in 15 minutes as you can of:

50 pound dumbbell Push jerk, 5 reps

7 Box jumps, 30 inch box

2019 CrossFit – CrossFit

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Warm-up

Skill/Strength

Push-ups

Metcon

Metcon (Time)

Ten rounds for time of:

10 Pull-ups

10 Dips

10 Sit-ups

10 Squats