Main – CrossFit

View Public Whiteboard


10 mins

500 m Row (No Measure)

Warm-up (No Measure)

3 rounds
5 Med Ball Throws
5 Broad Jumps
5 Burpees


5 mins

Banded Shoulder Stretch (No Measure)


20 mins – Ground Positions/Conditioning, 2-3 person groups with cueing/pausing, 7 min EMOM

Kipping Pullup Progressions (7 min EMOM at your current level)


12 min AMRAP (4.16.14) (AMRAP – Rounds and Reps)

200m Run
10 OH Lunges (45/25)
30 Second Plank Hold


3X 10 Reverse Hypers on GHD

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s