 CROSSFIT
For time: 400m Run 100m Farmers carry 24/16kg 800m run 100m Farmers carry 24/16kg 400m Run CROSSFIT BASICS For time: 400m Run 100m Farmers carry 24/16kg 800m run 100m Farmers carry 24/16kg 400m Run Post scores to comments.
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 CROSSFIT
Back squat 10-10-10-10-10 CROSSFIT BASICS Back squat 10-10-10-10-10 Post scores to comments  CROSSFIT
For time: 60 Push-ups 50 Dips 40 Handstand push-ups 30 Bench presses 70/45kg 20 Push jerks 70/45kg 10 Push presses 70/45kg CROSSFIT BASICS For time: 60 Push-ups 50 Box Dips 40 Seated DB press 30 DB floor press 20 DB push jerks 10 DB push press Post scores to comments.  CROSSFIT
20min AMRAP: 15 Burpees 30 Calorie row/bike CROSSFIT BASICS 20min AMRAP: 10 Burpees 15 Calorie row/bike Post scores to comments. 
CROSSFIT For time: 60 Pistols 50 Wallballs 40 Box jumps 30 Deadlifts 85/50kg 20 Power cleans 85/50kg 10 Front squats 85/50kg CROSSFIT BASICS For time: 60 Air squats 50 Wallballs 40 Box step ups 30 KB Deadlifts 24/16kg 20 KB swings 24/16kg 10 Goblet squats 24/16kg Post scores to comments.  CROSSFIT
5 rounds for time of: 25 Kettlebell swings 24/16kg 25 Abmat sit ups 25 Back extensions 25 Knees-to-elbows CROSSFIT BASICS 5 rounds for time of: 25 Kettlebell swings 16/12kg 25 Abmat sit ups 25 Back extensions 25 hanging knee raises Post scores to comments.  CROSSFIT
3 Rounds: 10 Bar muscle ups 10 Overhead squats 50/35kg 10 Bar facing burpees CROSSFIT BASICS 3 Rounds: 10 Banded pull ups 10 Overhead squats 35/20kg 10 Bar facing burpees Post scores to comments.  CROSSFIT
Overhead squat 1-1-1-1-1-1-1 CROSSFIT BASICS Overhead squat 3-3-3-3-3-3-3 Post scores to comments. FINISHER 3 sets: Max unbroken double unders  CROSSFIT
5 rounds for time of: 20 Wallballs 20 SDHP 35/25kg 20 Box Jumps 20 Push press 35/25kg 20 Calorie row Rest 1 minute CROSSFIT BASICS 5 rounds for time of: 20 Wallballs 20 KB SDHP 24/16kg 20 Box Step ups 20 Push ups 20 KB swings Rest 1 minute Post scores to comments.  CROSSFIT
15min AMRAP: 15m Handstand walk 15m Broad jump 15m Lunge CROSSFIT BASICS 15min AMRAP: 15m Bear crawl 15m Broad jump 15m Lunge Post scores to comments. |
AuthorCrossFit Pretoria Archives
April 2023
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