METCON “Death by” Row: Begin with 100 meters, +10 meters every minute until failure to complete distance within the minute. GYMNASTICS Dips cycle progression workRead More
CFPC – CrossFit Warm-up Squat/Core/Leg (No Measure) 2 rounds: 30 high-knees 15 air squats 20 jumping jacks 10 push-ups 200m row Metcon Metcon (AMRAP – Rounds and Reps) “Death by” Thrusters: Begin with 5 reps, +1 rep every minute until failure to complete reps within the minute. Rx= 50% Front squat 1RM Gymnastics Gymnastics Cycle...Read More
GYMNASTICS Ring dips progression METCON 21-18-15-12-9-6-3 reps for time of: Dumbbell burpee / hang squat clean / thrusters Pull-ups 18 min CAP The “dumbbell burpee / hang squat clean / thrusters” is a burpee with dumbbells followed by a hang squat clean and then a thruster.Read More