Look Out

V3 CrossFit – CrossFit

View Public Whiteboard

Metcon (No Measure)

3 Supersets

8 DB Split Squat (each leg)

10 V-Ups

Metcon (Time)

3 Giant Sets, resting as needed between sets

20 Kettlebell Front Rack Reverse Lunges (35’s/25’s)

20 AbMat Sit-Ups

20 1-Arm Kneeling Kettlebell Presses (35/25, 10 each side)

20 Hip Extensions or Banded Good Mornings

20 Kettlebell Goble Squats (53,35)

Hail Storm

V3 CrossFit – CrossFit

View Public Whiteboard

Warm-up (No Measure)

2 Rounds:

:20 second Samson Stretch each side

10 AbMat Sit-Ups

10 Chest Level Kettlebell Swings (light load, but explosive… finding hip extension here)

10 Pushups

10 Slow Hip Extensions

Followed by…

Barbell Warmup (Empty Barbell) –

5 Good Morning

5 Back Squats

5 Elbow Rotations

5 Strict Presses + Reach

5 Stiff-Legged Deadlifts

5 Front Squats

Metcon (Time)

For Time (each piece runs directly into the next):

21-15-9 – Push Press (135, 95) Kettlebell Swings (53/35)

21-15-9 – Calorie Row, Burpees

21-15-9 – Medball Squat Cleans (20/14), 200 Meter Run after each set

AGCQ #4

V3 CrossFit – CrossFit

View Public Whiteboard

Metcon (No Measure)

9:00 EMOM

Min – 1 – 20/15 Battle Rope

Min – 2 – 15/12 Wall Balls

Min – 3 – 200m Med Ball Run

Metcon (Time)

2 rounds for time:

10 deadlifts (315,225)

20 deficit handstand push-ups, (4.5/3-in. deficit)

30 front squats (95,65)

Metcon (Time)

2 rounds for time:

10 deadlifts (255,175)

20 HSPU

30 front squats (75,55)
Scale – 8 Wall Walks for HSPU