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  • 23MAR
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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

    Iron cross

    Scorpion

    Run 400m

    Outside:

    Low side lunges

    High knees

    Butt kickers

    High knee in and out

    Lateral skips

    High skips

    Metcon (No Measure)

    EMOM 12

    Min1: 3 Cart Wheels

    Min2: 1 Rope Climb

    Min3: 50m Sled Push

    Deadlift (2×4@60%,2×4@70%1×4@80%)

    Metcon (Calories)

    Row 90 seconds

    Rest 90 seconds

    Repeat 4 times

    Tabata

    Sit-ups

  • 23MAR
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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

    Iron cross

    Scorpion

    Run 400m

    Outside:

    Low side lunges

    High knees

    Butt kickers

    High knee in and out

    Lateral skips

    High skips

    Clean (8 Minute EMOM 3 Position)

    Back Squat (2×4@65, 2×4@75, 1×4@85)

    Metcon (Time)

    4 rounds

    8 Power snatches 115/75

    12 T2B

    Cool Down

    :45 Plank x 5

  • 23MAR
    0 Comments

    El Dorado Hills CrossFit – CrossFit

    Warm-up 10 (No Measure)

    Circles

    Arm rotations

    Over and back

    Torso rotations

    Bow and bend

    Iron cross

    Scorpion

    Run 400m

    Outside:

    Low side lunges

    High knees

    Butt kickers

    High knee in and out

    Lateral skips

    High skips

    Handstand Walk (7 Minutes Practice)

    Pistols (3×8)

    Metcon (AMRAP – Rounds and Reps)

    AMRAP 10

    2,4,6,8,10….

    Bear complex 135/95

    C2B

    Cool Down

    3 sets:

    8 strict T2B

    12 One leg deadlift (6 each side)

  • 23MAR
    0 Comments

    El Dorado Hills CrossFit – CrossFit

    Warm-up 10 (No Measure)

    Circles

    Arm rotations

    Over and back

    Torso rotations

    Bow and bend

    Iron cross

    Scorpion

    Run 400m

    Outside:

    Low side lunges

    High knees

    Butt kickers

    High knee in and out

    Lateral skips

    High skips

    Push Jerk (3×4@70% 2×4@80%)

    Hang Snatch (4×3 Build up to 85%)

    Metcon (Time)

    21-15-9

    Burpees

    Deadlift 185/135

    Cool Down

    12 Supermans

    12 V-Ups