8.22.2019 Warm-up 200m Run Russian March High Knees Butt Kickers 20 Pause Air Squats Banded Ankle Stretch w 10 each side Banded Hip Pull Stretch w 30 seconds each side Banded Pigeon Pose x 10 press outside each side Barbell 10 Pause Back Squats Back Squat (Weight) 1 Rep Max Warm up 8, 6, 4,…

8.21.2019 Warm-up 200m Run Russian March High Knees Butt Kickers 2 rounds 10 Pause Air Squats 10 Wall Angel’s PVC Shoulder Progression Core Work 3 rounds 10 band rotation each side 10 band hold w/arm circle each side 10 banded plank up downs each side Metcon (AMRAP – Reps) Tabata, 5 rounds, 20s on /…

8.20.2019 Warm-up 500m Row (Time) Max Effort 500m Row Metcon (AMRAP – Rounds and Reps) 20 Minute AMRAP 12 Double KB Snatch 35/25 9 Double KB Squats 6 Suitcase Lunges 300m Run, 750m Assault Bike Every time you put the KBs down = 5 Burpees

8.19.2019 Warm-up 200m Run Russian March 30 sec Dead Hang High Knees Butt Kickers 30 sec Dead Hang 10 Wall Angels 10 Windshield Wipers each arm PVC Shoulder Progression Barbell 10 GM 10 Strict Press 10 Front Squat Weightlifting 3 x Position Holds 10 Minute EMOM 1 Clean Grip Deadlift into Power x Hang Clean…

8.16.2019 Warm-up 200m Run Russian March High Knees Butt Kickers 2 Rounds 10 Air Squats 5 Walk Outs 10 Beat Swings PVC Shoulder Progression Strength SUPERSETS 5×10 DB Bench Press With 5×10 Single arm Bent DB Row Metcon (Time) 2 Person Team Chipper 20 Deadlifts with Dead Hang 255/155 30 T2B with Deadlift Hold 50…

Logo_footer   
     © 2018 Crossfit Wild, LLC.

Proudly powered by WordPress