CrossFit Heavy Lift

Warm up: stretch shoulders and legs      WOD: C.F.T.                 50 calorie row                 40 burpee bar hops                 ...

Warm up: 500 meter row, 25 over/unders      WOD: 5 rounds                 10 hang cleans (95/75lbs)                 10 front squats (95/...

Warm up: 25 over/unders, 25 push ups, 1minute plank, 25 air squats, 100 jump rope      WOD: 5 rounds                 20 box jumps at 24...

Warm up: 25 over/unders, 25 air squats with PVC pipe, 100 jump rope      WOD: C.F.T.                  1,000 meter row                   ...

Warm up: 20 hollow rocks, 20 upright rows, 10 sit ups to push ups, 10 GHD sit ups      WOD: 10 down to 1                   C2B pull ups ...

Warm up: stretch your shoulders hips and legs      WOD: Find your 1 rep max SNATCH Extra Credit: perform Isabel after

Warm up: 500 meter row, 25 sit ups, 25 push ups, 100 jump rope      WOD: C.F.T.                  400m run FWD                  400m run ...