4 Rounds 10 DB SA situps 10 DB SA situps 20 Toe touches 20 Russian twist 1/1 15 Plank pulls r/L 30 Bicycle crunches Then.., 2 Rounds 30 Band air squats 30 BW lunges rest :30 3 Sets 50 bench dips 50 Band pull aparts rest :30 4 Sets 20 DB floor press 20 Single…
THE 2022 CROSSFIT OPEN IS UPON US! Over a three-week period beginning Thursday, Feb. 24, 2022, the CrossFit Open will give CrossFit athletes everywhere the chance to challenge themselves. Regardless of your age or ability, when you register for the Open, you’re signing up to bring out your very best, create memories, and have a…
WARMUP 10 – 1 LATERAL BAND SIDE STEP 20 AIR SQUATS DOWN & BACK MONSTER WALK 20 GLUTE BRIDES 10 CLAMS SHELLS E/S – NO BAND 10 ALT LIZARDS W/ ROTATION 10 SNOW ANGELS 10 DOWN DOGS 10 BTM SQUAT ROTATIONS THEN.. STRENGTH FRONT SQUATS / OVERHEAD SQUAT EVERY 90 SEC X7 3 FRONT/OVERHEAD SQUATS…
THE 2022 CROSSFIT OPEN IS UPON US! Over a three-week period beginning Thursday, Feb. 24, 2022, the CrossFit Open will give CrossFit athletes everywhere the chance to challenge themselves. Regardless of your age or ability, when you register for the Open, you’re signing up to bring out your very best, create memories, and have a…
THE 2022 CROSSFIT OPEN IS UPON US! Over a three-week period beginning Thursday, Feb. 24, 2022, the CrossFit Open will give CrossFit athletes everywhere the chance to challenge themselves. Regardless of your age or ability, when you register for the Open, you’re signing up to bring out your very best, create memories, and have a…
THE 2022 CROSSFIT OPEN IS UPON US! Over a three-week period beginning Thursday, Feb. 24, 2022, the CrossFit Open will give CrossFit athletes everywhere the chance to challenge themselves. Regardless of your age or ability, when you register for the Open, you’re signing up to bring out your very best, create memories, and have a…
WARMUP 2 MIN MACHINE (8-10 MINS) – THEN – 20 LATERAL SIDE STEPS 20 AIR SQUATS 20 FWD & BK WALKS 20 GLUTE BRIDGES 10/10 CLAM SHELLS Then.., STRENGTH BACK SQUATS (12 MINS) 3 MINS TO BUILD TO 70% – THEN — EVERY 90 SEC X4 (6 MINS) 4 BACK SQUATS @70-75% Then.., FOR TIME…
General warmup then.. Movement prep. then.. For Time: Rd 1: 25 Calories of choice (Bike, Run, Row, or Ski) Rd 2: 50 Russian KB Swings 53/35 25 Calories of choice Rd 3: 75 Double Unders/100 singles 50 Russian KB Swings 53/35 25 Calories of choice Rd 4: 100 Bodyweight Lunges (L+R= 2 reps) 75 Double…
Partner WOD 8 Rounds Each!! 10/8 Cals 12 T2B 10 Wall Balls rest 2min 6 Rounds SPIt 30/24 cals 8 SB Over shoulder 20 wallballs
3 MIN MACHINE – THEN 20 AIR SQUATS 20 LATERAL STEPS 20 GLUTE BRIDGES 10/10 FIRE HYDRANTS 10/10 DONKEY KICKS X2 then.., STRENGTH FRONT SQUATS (10 MINS) EMOM 3 2 FRONT SQUATS W/ 8SEC PAUSE EVERY 90 SEC X6 5 FRONT SQUATS @2001 tempo then.., 4 ROUNDS 20/16 CALS 15 C2B/ PULL UP/ RR 10…
