CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) Dynamic WU: 25′ Knee Pulls 25′ Quad Pulls 25′ Lunge Steps 25′ Lateral Squats 25′ High Knees (x2) 25′ Butt Kicks (x2) 25′ Duck Walk 25′ Inch Worms 25′ Spiderman Stretch Get Fit Min 19-39 (Time) For Time (20 Min Cap) 10/8 Calorie Bike, Row,...Read More
CrossFit XLT – CrossFit Metcon (No Measure) Warm Up Min 0-12 2 Rounds 1:00 Single Unders 1:00 Row 10 Muscle Snatch + OHS Get Fit Min 20-40 (Time) For Time(20 Min Cap) 1200m Row 60 Crossover Single Unders 15 Hang Squat Snatch 95/65 800m Row 40 Crossover Single Unders 10 Hang Squat Snatch 400m Row...Read More
CrossFit XLT – CrossFit Metcon (No Measure) Warm Up Min 0-12 3 Rounds 10 RDLs 10 Push Press :20 HS Hold of 25′ HS Walk Get Fit Min 20-36 (AMRAP – Reps) In 8:00 Complete 4 Rounds 10 Deadlift 135/95 10 Shoulder to OH 135/95 then.. Max Wall Walks in remaining time -2:00 Rest- In...Read More
CrossFit XLT – CrossFit Metcon (No Measure) Warm Up Min 0-12 3:00 on Machine 10 Inch Worm + Push Up 100 Single Unders 10 Muscle Cleans 10 Push Press PARTNER WOD (AMRAP – Reps) 2x AMRAP 8 / No Rest 400m Run 200 Double Unders Max Clean and Jerk 155/105 in remaining time *Score is...Read More
CrossFit XLT – CrossFit Metcon (No Measure) Warm Up Min 0-12 2 Rounds 10 Jumping Air Squats 10 Barbell Squats w/ :01 pause (empty bar) 10 Kang Squats (empty bar) Get Strong Min 20-35 (3 Rounds for weight) Back Squat In 15:00 Complete 10-10-10 -We are lifting first today! You’ll need to get in a...Read More
CrossFit XLT – CrossFit Metcon (No Measure) Warm Up Min 0-12 3 Rounds 20 Air Squats 10 Pull Ups/ring rows/jumping pu 5 Burpees/up downs Metcon (No Measure) Quality Time Min 18-28 Bar Muscle Up Efficiency -Here is one progression option: Hollow into Superman practice on floor, Kip Swing w/ toes on Box, Jumping BMU, Cross...Read More
CrossFit XLT – CrossFit Metcon (No Measure) Warm Up Min 0-12 3 Rounds 25′ Bear Crawl 10 Hand Release Push Ups 100m Run Get Fit Min 18-37 (AMRAP – Reps) Every 2:00 for 8:00 200m Run Max Burpees to 6″ Target in remaining time -Rest from 8:00 – 11:00- Every 2:00 for 8:00 200m Run...Read More
CrossFit XLT – CrossFit Metcon (No Measure) Warm Up Min 0-12 Dynamic WU: 25′ Knee Pulls 25′ Quad Pulls 25′ Lunge Steps 25′ Lateral Squats 25′ High Knees (x2) 25′ Butt Kicks (x2) 25′ Duck Walk 25′ Inch Worms 25′ Spiderman Stretch Metcon (AMRAP – Reps) Get Fit Min 20-35 For Max Reps: 2:00 Box...Read More
CrossFit XLT – CrossFit Warm Up (No Measure) Warm Up Min 0-12 3:00 on Machine of Choice 4 Rounds :20 HS Hold 10 PVC Pass Through’s 10 Muscle Snatch Get Fit Mi 25-55 (3 Rounds for time) From 0:00-7:00 Complete 4 Rounds 25′ HS Walk or 2 Wall Walks 4 Power Snatch 135/95 From 7:00-12:00...Read More
CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) 2 Rounds 10 Empty Bar Strict Press 10 RDLs 5 Strict Pull Ups / Kipping (2nd rd) Get Fit Min 20-36 (Time) 10 Rounds (16 Min Cap) 3 Shoulder to Overhead 185/135 5 Deadlifts 7 Chest to Bar Pull Ups -The focus should be unbroken...Read More
