CrossFit Heavy Lift

Warm up : basic (row) WOD : 2 rounds of : 200m run 25 push ups 200m run 25 abmat sit ups 200m run 25 air squats 200m run 25 burpees...

Warm up : Basic (run) Stretch : hamstrings, quads, and triceps WOD : 21-15-9 -ring dips -25m overhead barbell carry @ 135#m/85#f with 2...

Warm up : Basic (run) Stretch : Everything WOD : One round for time: 800m Row (7) 70 spider-man push ups (1 for 1) 60 k2e 50 KB Swings...

Warm up : basic (run) Stretch : shoulders WOD : 4 rounds of: 30 double unders 20 sit up to push ups 10 push press @ 135#

Warm up : Basic (jumprope) Stretch : legs and core WOD : 5 rounds of: 400m run 20 burpee box jumps @ 30"

Warm up : Basic (row) Stretch : hamstrings, quads, shoulders WOD : "FRAN" 21-15-9 -squat thrusters @ 95# -pull ups

Warm up : Basic (run) Stretch : shoulders and back WOD : 4 rounds of 15 SDHP @ 135# 50 double unders 30 handstand chest touches(1 for 1...