CrossFit Heavy Lift

Warm up: basic ( row) WOD: " The countdown"        complete for time: 100 double unders 90 sprinter toe touches 800m run 70...

Warm up: basic ( run) WOD: 4 rounds of: 40 double unders 20 chin ups 10 box jumps @ 33"

Warm up: basic (run) WOD: 3 rounds of 40 spiderman push ups 40 sprinter sit ups 20 push press @ 135/95# 20 ghd sit ups 10 handstand p...

Warm up: basic (row) WOD: 10 down to 1 Bench press @ bodyweight ring dips

MERRY CHRISTMAS Warm up: basic ( jump rope) WOD:  crumb snatcher 21-15-9-5 C2F Push up Snatch @ 135#/95#

Warm up: basic (row) WOD: complete for time 50 lunges 100 double unders 400m run 50 lunges w/ 45# overhead 200 double unders 800m ru...

Warm up: basic ( run) WOD: 5 rounds of 50 double unders 40 push ups 30 kb swings 20 overhead squats @ 75# 10 pull ups