• CFC 2014.11.29

    Main – Cardio CrossFit Metcon (Time) 3 Rounds of: 15 Squat Jumps 5 Push ups 25 High Knees (each leg) 7 Burpees 10 Lunges (each leg) 7 Air Squats 5 Push ups 10 Lunges (each leg) 5 Push ups 7 Air Squats 15 Squat Jumps 1 Min Wall Sit ( sit below parallel) 5 Push

  • CFC 2014.11.28

    Main – Cardio CrossFit Metcon (AMRAP – Reps) Cycle Through 6 Rounds of 30 secs of work, 10 secs rest for the following exercises: Air Squats Push Ups Sit Ups Burpees

  • 2014.11.28

    Main – Daily Workout Metcon (Time) 10 Rounds for time of: 200m run 10 Wall Balls (20/14) 5 Strict Chin Ups (hold hollow position) 6 Front Rack Lunges (95/65) (35 Min Time Cap)– If you cannot run, perform 250m row. – If you cannot perform strict chin ups, substitute ring rows. – For front rack