Main – CrossFit

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Warm Up # 2 (60 Sec) (No Measure)

Perform 60 seconds of each movement, then stretch. Keep movements to a moderate pace.

Alternating Step Ups

Jump Rope

High Knees

Walking Lunge

Kettlebell Swing

Push Ups

Air Squats

Jump Rope

Stretches: Hip Flexor, Dislocates, Rib Mobilization

Strength & Skill

Hang Power Snatch (5-5-3-3-2-2)

Weighted Pull-ups (5 Rds. of ME)


Metcon (8 Rounds for time)


Complete 5 rds of:

**Note start & stop time of each round**

10 x Thrusters (95# / 65#)

20 x Toes To Bar

250m Sprint

Rest 1 Min