Category: Uncategorized

Info@CrossFitMainLine.com

Warm-up Coach Choice! Metcon (Time) 1 mile run Lift Deadlift (1x1x1x1x1x1x1…

Warm-up :40 high knees :20 plank :40 butt kicks :20 wall sit :40 squats :20 left plank :40 Lunges :20 right planks x2 Lift Snatch (1x1x1x1x1x1…) small to no jumps in weight really a teaching lift today Metcon (AMRAP – Reps) Anything you can do… Round 1 :40 front squat :20 switch Round 2 :40 […]

Warm-up :40 high knees :20 plank :40 butt kicks :20 wall sit :40 squats :20 left plank :40 Lunges :20 right planks x2 Lift Snatch (1x1x1x1x1x1…) small to no jumps in weight really a teaching lift today Metcon (AMRAP – Reps) Anything you can do… Round 1 :40 front squat :20 switch Round 2 :40 […]

Warm-up Coach Choice- consider running and lots of leg work. Mile is coming soon, get them ready! Lift Back Squat 4×2- small weight increses Then, 10 lifts or less to heavy, NOT failure Metcon (Time) 20-16-10-8 Alternating DB snatch Burpee Box Over

Warm-up Coach Choice- consider running and lots of leg work. Mile is coming soon, get them ready! Lift Back Squat 4×2- small weight increses Then, 10 lifts or less to heavy, NOT failure Metcon (Time) 20-16-10-8 Alternating DB snatch Burpee Box Over

Warm up 10 EMOM 1 burpee 2 squats 3 tuck jumps 4 sit ups 5 snake ups Work-Out 20 AMRAP- dumbbells 10 high pulls 10  deadlift 50 foot bear crawl 10 press 10 front squat 50 foot low shuffle 10 shoulder raises 10 skaters 50 ft broad jump

Warm up Jump Rope Poker Skill Work Head Stands, Handstands, Pike push ups, HSPU, Then, Bonus Pull up work WorkOut 16 AMRAP- Ladder up! 2 push ups 2 squats 50 meter run 4, 4, 100 meter run ***increase reps by 2 ***increase run by 50 meters