How to start CrossFit

6/13/17 TUESDAY CROSSFIT

Ghost (3 movements for reps)

6 rounds of:
1 minute of rowing
1 minute of burpees
1 minute of double-unders
1 minute rest

*Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed to comments.

The Day After Murph

5/30/17 TUESDAY CROSSFIT

A. Metcon (Weight)

"The Day After Murph"

4 RNFT:

5 Tempo Front Squats @ 50% 31X1
10 DB RDL (light)
15 MB Sit Ups 20/14

score = front squat weight

Tempo = 3 seconds down, 1 second pause at the bottom, stand up with power, 1 second rest at the top

B. Metcon (Calories)

W/a Partner:

30 seconds of work followed by 30 seconds of rest for 20 minutes alternating movements:

1. Calorie Row
2. 50m Shuttle Run

Score = total calories rowed between partnership

30 seconds of rest/transition time between each movement

With a Buddy...

5/20/17 SATURDAY CROSSFIT

Metcon (Time)

In Teams of 2:

1 Mile Run (Relay Style)
60 Power Cleans 155/105
60 Burpees
60 Cal Row
1 Mile Run (Relay Style)
60 Pull Ups
60 Front Squats 155/105
60 T2B

Relay Style means you can choose to run 200m, 400m, or 800m per partner at time (no distance shorter than 200m)

Pull Up Scale = Ring Rows

T2B Scale = High Knees or V-Ups