[WOD091620] Warm-up Warm-up 2 ROUNDS 10/10 Moose Antlers 10 Bent Over Reverse Plate Flys Into… 3 ROUNDS 1:00 Row* 10 Push-Up to Pike 12 Alt Box Step-Ups** *Increasing pace on the Row each round (EZ→ Mod → Hard) **Start on a lower box, increase height after 1st round Metcon Metcon (AMRAP – Reps) EMOM x…
Soldier City CrossFit – CrossFit Warm-up Warm-up (No Measure) 200m Run Into… 2 Rounds -10 Air Squats -8 Push-Ups -6 Burpees Into… 2 Rounds -10 Elbow Punches -5 Muscle Cleans -5 Strict Press -5 Behind the Neck Press (Snatch Grip) -5 Drop Squats Metcon Max-It-Out (Weight) -Partner WOD- (6) 5min Rounds [R1] Clean *Full* –…
Soldier City Fitness – Fit Warm-up Warm-up (No Measure) 200m Run Into… 2 SETS BARBELL WARM-UP (3-5 reps of each) Clean Grip RDL Hang Hi-Pull Hang Muscle Clean Hang Power Clean Strict Press Push Press Push Jerk Into… 200m Row Metcon Metcon (Time) “9/11” FOR TIME 2001m Run* 11 Box Jumps (30/24)|(24/20) 11 Thrusters (155/105)|(115/75)…
Soldier City Fitness – Fit Warm-up Warm-up (No Measure) 1:00 Alt Groiners 1:00 Bootstrappers Into… 3 SETS (5:00 CAP) 8 Up-Downs 10 Alt. Cossack Squats 12 Air Squats Weightlifting Back Squat ON A 20:00 RUNNING CLOCK… Build to 2RM Back Squat (Score is Weight) Metcon Metcon (Time) E3MOM x 15 MINUTES 3 ROUNDS FOR TIME…
Soldier City Fitness – Fit Warm-up Warm-up (No Measure) AMRAP x 3 MINUTES 10 Alt. Lunges 10 Push-Up to Pike 20 Jumping Jacks Into… AMRAP x 5 MINUTES 10 Tuck Jumps 10 Tempo Strict Press (empty BB) 20 Jumping Jacks Weightlifting Shoulder Press ON A 15:00 RUNNING CLOCK… Build to 2RM Strict Press (Score is…