CF032219
Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds High Knees (down & back) Butt Kickers Jumping Jack Shuffle Then 7 Romanian Deadlifts 7 Hang Muscle Cleans 7 Front Squats 7 Push Presses 7 Thrusters 10 Ring Rows 5 Romanian Deadlifts 5 Hang Muscle Cleans 5 Front Squats 5 Push Presses […]
CF032119
Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 400 Meter Row 2 Rounds 10 Banded Good Mornings 10 Yoga Pushups 10 Kettlebell Swings 10 Goblet Squats 4 Turkish Get Ups Weightlifting Box Front Squats (3 Reps Every 60 Seconds For 8 Rounds) Weight today should be 60% of 1 Rep Max Box […]
CF032019
Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 200 Meter Run 2 Rounds 10 Air Squats 10 Overhead Banded Pull Aparts 10 Banded Good Mornings 10 Front Banded Pull Aparts Then 2 Rounds 5 Hang Power Cleans 5 Front Squats 5 Push Press 5 Thrusters 5 Burpees Weightlifting Shoulder Press (4 Sets […]
CF031919
Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds 200 Meter Row 10 Hollow Rocks 10 Supermans 10 Scorpions 10 Jumping Jacks 10 Ring Rows 10 Jumping Air Squats Gymnastics Metcon (No Measure) EMOM X 8 Minutes Odd Minutes: 30 Seconds L-Sit Hold Even Minutes: 30 Second Chest Facing Handstand HoldL-sit […]
CF031819
Widespread CrossFit – CrossFit View Public Whiteboard Warm-up General Dynamic Warm-up (No Measure) Knee Hugs Quad Stretch Marching Toe Touches One Leg Deadlifts Inside Ankle Taps Outside Ankle Taps High Knees Butt Kickers High Skips Carioca Jumping Jack Shuffle Elbow-2-Ankle Lunge + Reach Weightlifting Back Squat (2+2+2 Reps Every 3 Minutes For 4 Rounds) Slightly […]
CF031619
Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 200 Meter Run Then 2 Rounds 10 Deadlifts 10 Wall balls 10 Muscle Cleans 10 Push-ups 30 Double Unders or 60 SinglesAdd light weight for second round Metcon Metcon (Distance) Team of 2 In 35 Minutes complete 3 Rounds 30 Power Cleans (95, 65) […]
CF031519
Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 50 Jumping Jacks Then 2 Rounds 10 Banded Front Pull Aparts 5 Pass Throughs 10 Banded Overhead Pull Aparts 5 Around The Worlds Each Direction Then 2 Rounds 5 Muscle Snatches 5 Overhead Squats 5 Power Snatches 5 Overhead Squats 5 Bar Facing BurpeesAdd […]
CF031419
Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 300 Meter Row Then 3 Rounds 5 One Arm Russian Swings Each 5 One Arm KB Front Squats Each 5 One Leg KB Romain Deadlifts Each 5 One Arm Rows Each Weightlifting 3 Deadlift + 2 Power Clean + 1 Squat Clean (1 Complex […]
CF031319
Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Minutes Jump Rope Upper Body Warm-up (No Measure) 3 Rounds 6 Bent Over Rows 6 Push Presses 6 Barbell Curls 25 Overhead Banded Pull Aparts 10 Thoracic Rotations Each Side Weightlifting Close Grip Floor Press (5 Reps Every 2 Minutes For 4 Rounds) […]
CF031219
Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 150 Meter Row 10 Air Squats 10 Half Burpees 10 Box Toe Touches Each Side Metcon Metcon (AMRAP – Reps) AMRAP x 20 Minutes 60 Mountain Climbers 50 Air Squats 40 Calorie Row or 400 Meter Run 30 Kettlebell Swings (53, 35) […]