0900 Fundamentals Course
Please arrive 15 minutes early!
See you there.
0900 Fundamentals Course
Please arrive 15 minutes early!
See you there.
Warm up: 2 Rounds:
Strength: Deadlift Stamina
Metcon: “ Fundamentals WOD” 10 Min AMRAP
Warm up: 2 rounds:
Strength/Skill: Front Squat EMOM 12 minutes:
METCON: 8 rounds for time:
Warm up: Movement Prep
Strength/Skill: Olympic Lifting
Metcon: Maximum Unbroken Reps:
Wall Ball Shots (20# / 14#)
Warm up: 2 Rounds:
Strength/Skill: Part I Weighted Strict Ring Dip
METCON: AMRAP 12:
Warm up: 2 rounds:
Strength/Skill Back Squats
Metcon: Alternating EMOM x 14:
0900
Warm up: 3 rounds for quality
I METCON: DEATH BY…
II METON: One rule…with a partner, complete as many rounds as possible in 21 minutes of:
30-cal. row
20 burpees over the rower
10 power cleans
♀ 105 lb. ♂ 155 lb.
Warmup: 2 rounds:
Strength/Skill: Deadlifts
Metcon: Crossfit Open WOD 13.2 AMRAP 10
Warm up: Lower Body Focused
Strength/Skill Front Squats
METCON: 6 rounds for time:
Week 4, Day 23
Olympic Lifting
Warm up: Movement Prep
Strength/Skill: Barbell Focused
METCON: AMRAP 8: