Main – CrossFit

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Warm Up # 1 (No Measure)

2 Rounds of:

2 Min. Jump Rope

10 x Slow Deep Air Squats

10 x Slow Strict Press (PVC/Bar)

10 x Lunging Dislocates

10 x Sit Ups


Pigeon (elevate), Band Pull, Interior & Exterior Hip Mobilization

Strength & Skill

Pendlay Row (5-5-3-3)

Snatch Grip Deadlift (5-5-3-3)


Tabata Something Else (AMRAP – Reps)

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats.

There is no rest between exercises.

Post total reps from all 32 intervals.