CrossFit Workouts

Accessory Three sets of: Perform 30 seconds on each side of the following movements… *Station 1 – Banded Lateral Monster Walk *Station 2 – Single-Leg Glute Bridge Hold (L) *Station 3 – Single-Leg Glute Bridge Hold (R) *Station 4 – Side Plank Hold (L) *Station 5 – Side Plank Hold (R)  *Station 6 – Rest 60 Seconds  Metcon Four rounds for time of: 400 Meter Run 10 Deadlifts (275/185 lbs) 15 Toes to Bar
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Weightlifting Every 2 minutes, for 20 minutes (10 sets): Clean & Jerk x 1 rep Build over the course of the 12 sets to today’s heavy. Metcon Every 4 minutes, for 16 minutes (4 sets) for times: 500 Meter Row 5 Power Cleans (185/135 lbs)
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Metcon “Fran” Rounds of 21, 15, and 9 reps of: 95/65 lbs Thrusters Pull-Ups Weightlifting Two sets of: Bulgarian Split Squats x 8 reps @ 3010 immediately followed by… Dynamic Bulgarian Split Squats x 12 reps @ 10X0 Rest 60 seconds, the perform the same on the other leg; then rest 60 seconds before moving on to the rollout Ab Wheel Rollouts x 8 reps @ 2111 Rest 60 seconds
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Metcon In teams of two, alternating complete rounds, perform 6 rounds each for time of: 400 Meter Run 21 Kettlebell Swings (24/16 kg) 12 Pull-Ups
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BootCamp: 8 and 9 AM SuperCharged: 10 AM Open Gym: 8 AM-1 PM
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