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180219

Singing River CrossFit – CrossFit

Warm-up: EMOM 4 Minutes
25 Dubs (3-1)
Cash-out: Midline: 12-9-5
GHD Sit-ups
Barbell Good Mornings

Metcon (Time)

500m Run

30 KB Swings 53/44 44/35 26/22

30 Push Jerks 135/95 95/75 65/45

30 KB Swings 53/44 44/35 26/22

500m Run

180217

Singing River CrossFit – CrossFit

ROMWOD
Hip Series
PVC Series
Stationary Series x2

Metcon (AMRAP – Rounds and Reps)

2 Partner Team: Deck of Cards

30 Minutes AMRAP

Hearts – Push-ups

Spades – AB Mat Sit-ups

Diamonds – Mountain Climbers (1-1)

Clubs –Air Squats (Onto Ball)

*Jokers- Team Burpees

180216

Singing River CrossFit – CrossFit

Tech/Strength:
Romanian Deadlift 4×6
(1 Minute Recovery)
Single-Arm DB Press 4×8
(1 Minute Recovery)
Suitcase Carry + Waiter’s Carry: Length of Gym
(Hold a heavy DB or KB at side in suitcase carry, and a lighter DB/KB overhead in waiter’s carry (Switch arms @ Turn-Around)

Metcon (AMRAP – Reps)

Max reps/calories:

2 Minutes Assault Bike

2 Minutes Ski Erg

2 Minutes of Push-Ups

2 Minutes of Rowing

*1 Minute Recovery Between Rotations

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