Monday Wide Stance Good Mornings (Weight) Take 20 min to work up to a heavy 5rm @22×1 tempo. Superset with 10 strict T2B or hanging leg raises Metcon (Time) Fitness: 4 rds- 10 Squat Jumps + [...]
Wednesday Front Squat 1rm (Weight) Take 20 min to find 1rm F/S Maintain proper form below parallel. Metcon (8 Rounds for reps) Fitness & Performance Tabata 8x :20/:10 a) Burpees b) AB Sit-ups [...]
CFM CHRISTMAS PARTY!!!! Metcon (Time) 12 Days of Christmas 1. Deadlift or Hang Power Snatch (85/65) 2. Thruster 3. Power Clean 4. Push Press 5. Box Jumps (24/20) 6. KBS (70/53) 7. Pull-ups or C2B [...]
Thursday Crossfit Games Open 18.1 (Ages 16-54) (AMRAP – Reps) Complete as many rounds as possible in 20 minutes of: 8 Toes-to-bars 10 Dumbbell Hang C&J 50/35 lb 14/12-Cal Row