CrossFit Heavy Lift

Warm Up: Basic (row) Stretch: Shoulders, ABS and Legs WOD: 10 Rounds 10 ABMAT Sit Ups 5 Squat Thruster 95lbs. (M)/55lbs.(F) *Note*...

Warm Up: Basic Stretch: everything WOD: 5 Rounds 20 Double Unders 400 Meter run

Warm up: basic (row) Stretch: shoulders WOD: 21-15-9 Sit ups Handstand push ups *25m alligator walk after each set

Warm up: basic ( row) Stretch: legs WOD: 2 rds for time of 800m run, backwards 25 overhead squats @ 95/45#

Warm up: basic (jumprope) Stretch: legs/shoulders Skill: 10 Turkish get ups @ 35/26# on each side WOD: 20min AMRAP 20 Double Unders 10 ...

Warm up: Basic (row) Stretch: hamstrings/shoulders WOD: 15 Min EMOTM 1 Dead Lift , hold for 2-3sec 1 Hang clean, hold for 2-3 sec 1 Pre...

Warm up: basic (run) Stretch: triceps and quads WOD: 5 rounds of: 10ea pistols (one leg squats) 10 ring dips