Swing/Burpee Ladder
10 Rounds:
– 10 KB Swings
– (1, 2, … 10) Burpees
Categories
Categories
2009-09-07 CrossFit
5 Rounds For Time
– (10, 8, 6, 4, 2) Sandbag Shoulder w/Squat Drops
– (30, 24, 18, 12, 6) Situps
– 400m Run
Categories
2009-09-02 CrossFit
3 Rounds of 30 – 20 – 10:
– KB Thruster
– KB Row
– KB OH Swing
Categories
2009-08-31 CrossFit
4 Rounds For Time
– 150ft Walking Lunge
– (20, 15, 10, 5) Pushups
– (5, 10, 15, 20) KB Power Swings
Categories
2009-08-29 CrossFit
5 Rounds For Time
– 5 Deadlifts
– 5 Cleans
– 5 Clean and Jerks
Categories
2009-08-28 CrossFit
3 Rounds For Time of 21 – 15 – 9:
– Bodyweight Deadlift
– KB Swing
– KB Push Press
– 150′ KB OH Lockout Walk
CrossFit Group
Warm-up
400m run or 500m
1 Round of Cindy
2 minutes mobilizing each shoulder
-Lacrosse ball/stretching whichever works best for you.
-Choose 1 and do it for 2 minutes each side. (4 mins total)
2 minutes mobilizing each hip
-Piriformis stretch/lacrosse ball/foam roller
-Choose 1 and do it for 2 minutes each side. (4 mins total)
1 Round of Cindy
Metcon
Three Rounds for Time:
25 Overhead KBS (32kg/24kg)
25 Burpees
Categories
back squat
CrossFit Group
Weightlifting
5,3,2
Weightlifting
KB rows
Metcon
ladder
box jumps
burpee
2,4,6,8……..