Grunt Work

V3 CrossFit – CrossFit LITE

View Public Whiteboard

Metcon (Time)

2RFT

25m Hvy Sled Drag

25m Heavy Farmers Walk

25m Yolk/ Barbell Carry

Metcon (No Measure)

1 RNFT

50 Sit Ups

40 KTE

30 Hip Ext

Advertisements

Belly Up

V3 CrossFit – CrossFit

View Public Whiteboard

Warm-up (No Measure)

500 Meter Light Row into…

2 Sets:

10 Sit-Ups

10 Hip Extensions

10 Alternating Spiderman and Reach

2 Rounds of:

4 Scap Restractions

8 Pushups

12 Air Squats

1 Round, Moderate Intensity:

10 Calorie Row

5 Burpees Over Rower

5 Empty Barbell Thrusters

Rest 1:00 – 2:00

1 Round, Higher Intensity:

5 Calorie Row

3 Burpees over Rower

3 Light Barbell Thrusters (first weight)

Metcon (AMRAP – Reps)

Part #1

AMRAP 3:00

21/18 Calorie Row

21/18 Lateral Burpees over the Rower

Max Thrusters (75/55)

Rest 3:00

Metcon (AMRAP – Reps)

Part #2

AMRAP 3:00

18/15 Calorie Row

18/15 Lateral Burpees over the Rower

Max Thrusters (95/65)

Rest 3:00

Metcon (AMRAP – Reps)

Part #3

AMRAP 3:00

15/12 Calorie Row

15/12 Lateral Burpees over the Rower

Max Thrusters (115/80)

Rest 3:00

Metcon (AMRAP – Reps)

Part #4

AMRAP 3:00

12/9 Calorie Row

12/9 Lateral Burpees over the Rower

Max Thrusters (135/95)