Warm Up Row 250m (No Straps) Then 2 Rounds of: SA KB Front Rack Carry x 100ft per Bear Crawl 50ft Workout of the Day A. 4 Sets Nose to Wall HS Hold x 30-45 seconds Supinated Hang 30 seconds Double Under x 40-50 seconds B. “Tailpipe” In teams of 2, complete 3 Rounds each …
Warm Up Row 250m (No Straps) Then 2 Rounds of: TGU x 2 Per SA Ring Row x 5 per @ 2011 Workout of the Day Performance A. Every 2 minutes, for 18 minutes (3 sets of each): Station 1: Muscle-Ups x Max Reps in 45 seconds (OR 3 Rolls to Candlestick + Low Ring Muscle …
Warm Up Row or Assault Bike 2 minutes Then 2 Rounds of: Dislocate x 10 Good Morning x 10 OHS x 10 Workout of the Day Performance A. Every 90 seconds, for 9 minutes (6 Sets): Power Snatch x 3 TnG B. In teams of 4, complete 4 Sets for max reps/cals of: 2 minutes …
Warm Up Run or Row 250m Then 2 Rounds of: Wall Walk x 1 Hang from Bar 30 seconds Alt Cossack Squat x 10 Workout of the Day Performance A. 3 Sets for Quality HSPU x max reps in 30 seconds Alt DB Snatch x max reps in 30 seconds Hollow Rocks/Hold x 30 seconds …
Warm Up Jumprope 3 minutes Then 2 Rounds of: Squat to Stand x 3 Prisoner Good Morning x 6 Bar Tap x 9 Workout of the Day Performance “CrossFit Games Open Event 19.2” View the scaling options here –> https://bit.ly/2SFYWk2 Beginning on an 8-minute clock, complete as many reps as possible of: 25 Toes-to-Bars 50 Double-Unders …
Workout of the Day In teams of 5, with only one teammate allowed per station, complete as many rounds and reps as possible in 30 minutes of: Station 1 – Run 150m + Double Under x 30 Station 2 – 1 Round of Strict Cindy or 1 Round of Strict Nate Station 3 – …
