CrossFit: 4 sets for quality: 30 sec of russian KB swings Rest 30 sec 30 sec of goblet squats Rest 30 sec 30 sec of L/R side turkish get ups Rest 30 sec 30 sec of goblet reverse lunges Rest 30 sec 30 sec of L/R side KB windmills Rest 30 sec QuickFit: 5 rounds: […]
CrossFit: Teams of 2, one person works at a time: 100 Russian KB Swings 40 Cal Bike 75 Barbell Thrusters 40 Cal Bike 50 Pull-ups 40 Cal Bike 75 Barbell Thrusters 40 Cal Bike 100 Russian KB Swings QuickFit: Alternating tabata :20 on x :10 off x 8 rounds: Air Squats Sit-ups
CrossFit: Teams of 2 alternate movements to complete AMRAP 20 min: 3 Strict handstand push-ups 6 Pull-ups 9 Toes-bar 12 Russian KB Swings 15 Calorie Row Partner A does 3 strict HSPU, Partner B does 6 pull-ups, Partner A does 9 toes-bar, Partner B does 12 Russian KB Swings, Partner A does 15 cal row,
Hoosier CrossFit: In teams of three, AMRAP 20 min: 300 meter run 15 Burpees 30 Russian KB swings QuickFit: Every 5 minutes, for 15 minutes for time of: Calories of Assault Bike Russian Kettlebell Swings
CF: 20 min clock, 2 person teams: P1. Runs 400m P2. AMRAP 20 russian KB swings, 20 box jumps L3: 400m Run , KB 70/53, Box 24/20 L2: 300m Run, KB 53/35, Box 24/20 L1: 200 m Run, KB 44/26, Box Steps 20/20 QuickFit: In teams of two, partners alternate as needed to complete as
A. Three sets of: Back Squat x 4-6 reps (increasing each set between 60-80%) Rest 45 seconds Ring Rows x 8-12 reps (band pull aparts for those doing level 1 in part B) Rest 45 seconds Walking Lunges with Dumbbells x 20 steps (total) B. Complete as many rounds and reps as possible in 10
In teams of two, alternating movements throughout, complete as many rounds and reps as possible in 30 minutes of: 25 box jumps 20 Wall Ball Shots 15 russian Kettlebell Swings 10 Burpees 5 Strict Pull-Ups Partner A starts with 25 box jumps, Partner B then performs 20 wall ball shots, Partner A then performs 15
4 sets for quality: 30 seconds of russian Kettlebell Swings Rest 30 seconds 30 seconds of Sit-Ups Rest 30 seconds 30 seconds of Alternating Reverse Lunges Rest 30 seconds 30 seconds of plank hold Rest 30 seconds 30 seconds of Mountain Climbers Rest 30 seconds 30 seconds of Band Pull-Aparts Rest 30 seconds
