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  • 04MAY
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    El Dorado Hills CrossFit – CrossFit

    30 Second sweet skillz warm-up (No Measure)

    Run 400m

    8 Pass through (s)

    8 Figure 8′s

    Flag pole

    Lizard

    High knee holds

    Butt kick holds

    Side lunges

    2 Rounds:

    :30 Pull-ups

    :30 Push-ups

    :30 Sit-ups

    :30 Air squats

    Fight Gone Bad (3 Rounds for reps)

    Three rounds of:
    Wall-ball Shots (Reps), 20#
    Sumo deadlift high-pull (Reps), 75#
    Box Jumps, 20″ (Reps)
    Push-press (Reps), 75#
    Row (Calories)
    1-minute rest

  • 04MAY
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    El Dorado Hills CrossFit – CrossFit

    Winter Warm-up (No Measure)

    Run/row 400m

    8 each direction:

    Wrist circles

    Elbow circles

    Arm circles

    Over and back

    Arm rotations

    Tricep stretch side bends

    Bow and bend

    Laying on Floor:

    Knee to Chest

    Knee to Floor

    Walking lunge and twist

    Spiderman lunge

    Walking RDL and leg swings

    Side speed skater

    High knees

    Butt kickers

    High skips

    High knee in and out

    Run in place-sprint

    Metcon (Time)

    Partner workout

    Speed Skaters

    Farmers carry

    Partner sit-ups

    KB Swings

  • 04MAY
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    El Dorado Hills CrossFit – CrossFit

    Warm-up 10 (No Measure)

    Circles

    Arm rotations

    Over and back

    Torso rotations

    Bow and bend

    Knee to Chest

    Knee to Floor

    Run 400m

    Outside:

    Low side lunges

    High knees

    Butt kickers

    High knee in and out

    Lateral skips

    High skips

    Bench Press

    Bent over KB row

    EMOM

    15 min

    Min 1: Bench Press x5

    Min 2: Bent over row x8

    Min 3: Romanian Dead lift 8 each leg

    Metcon (AMRAP – Rounds)

    AMRAP 8

    3 Muscle Ups (bar or ring)

    6 Power cleans 185/135

    Tabata

    Sit-ups

  • 04MAY
    0 Comments

    El Dorado Hills CrossFit – CrossFit

    Warm-up 10 (No Measure)

    Circles

    Arm rotations

    Over and back

    Torso rotations

    Bow and bend

    Knee to Chest

    Knee to Floor

    Run 400m

    Outside:

    Low side lunges

    High knees

    Butt kickers

    High knee in and out

    Lateral skips

    High skips

    Handstand Walk (7 minutes)

    Metcon (Time)

    5 rounds

    5 snatches 135/95

    10 Bar over burpees

    12 T2B

    Run 200m

    Tabata

    Flutter kicks