Username or Email Address
Password
By: Mark Masavage
3 rd Warm-Up Strengths 15, 10, 5, 10 ,15 for Time
30 min EMOM (11/9 cals) Complete the Calorie and rest for the remainder of the minute.
3 rd Warm-Up Back Squats For Time (30-20-10) Provided by CrossFit.com
2 rd Warm-Up 10 rds (recovery paces)
2rds for Time (45 min cap) Pick the order, but all reps must be completed before moving to the next exercise.
4 rd Warm-Up 15 min EMOM
20 Rds of Work 1:20 minutes :40 Second Transition 3 – 5 pulls during tansition
3 rd Warm-Up Back Squats 12 Min AMRAP (Partner) Each Partner adds 1 rep to Cal row, 1 Power Clean, and 2 lunges.
3 rd Warm-Up Strength 20 Min AMRAP (Partner – waterfall) Team of 2 Team of 3 (switch station when bike is complete)
4 rd Warm-Up 5 rounds – Every 2 minutes, complete Partner — One partner works while one rests
Receive your 30-day med-ball foundational program for free.
We want to let you know that in exchange for this free program, we are adding you to our email marketing list, so that we can send you notifications from time to time.
Our intent is to send you emails that will be of value to you even though they may contain products for sale, affiliate or sponsor links, advertisments, or some other way for us to collect compensation.
Almost Daily! Some days we don't update.
If you have high-quality photos that fit in with our topics, send them our way. We might use them.
Don't expect much! We do not post too often, yet. Someday we will.