CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) 400m Run then 2 Rounds 25′ Inch Worms 10 Empty Bar Front Squats Get Fit Min 23-53 (6 Rounds for time) Every 5:00 for 30:00 15 50′ Shuttle Runs (25′ out and back) 15 Burpees 3 Heavy Front Squats* -This is a long mix of...Read More
CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) 3 Rounds :40 Bike :20 Jumping Alternating Lunges :30 Rest Get Fit Min 18-43 (Time) For Time 100 DB Lunge Steps 50/35 75/60 Calorie Bike 50 Box Jumps 24/20″ 75/60 Calorie Bike 100 DB Lunge Steps **25 Min Cap** -The DB Lunge Steps can be...Read More
CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) 2:00 Row or Bike then 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 21-36 (AMRAP – Reps) AMRAP 3...Read More
CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) 3 Rounds 15 Air Squats 10 Hollow Rocks 10 Superman 5 Kip Swings + 5 Pull Ups Get Fit Min 20-35 (Time) For Time 600m Run 15 Chest to Bar 30 Wall Balls 20/14 400m Run 12 Chest to Bar 24 Wall Balls 20/14 200m...Read More
CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) 10 Wide Grip RDLs 10 Push Ups 10 Muscle Snatch 8 Burpees 10 Power Snatch 6 Burpees Over the Bar 10 Overhead Squats 4 Burpee Tuck Jumps Get Fit Min 25-35 (Time) For Time 8 Hang Squat Snatch 95/65 8 Burpee Box Jump Overs 24/20″...Read More
CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) 3 Rounds 10 Empty Bar Strict Press 10 RDLs 20 Walking Lunge Steps PARTNER WOD (Time) For Time 50 Shoulder to OH 135/95 100 Deadlift 135/95 150 S-DB Box Step Ups 24/20″ 50/35 P1 – Works on chipper P2 – Runs 100m then switch 20...Read More
CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) 8 Lateral Bar Burpees 16 Air Squats 8 Lateral Bar Burpees 12 Empty Bar Front Squats 8 Lateral Bar Burpee 8 Front Squats w/ :02 Pause in bottom Get Fit Min 22-40 (Time) For Time 15 Burpee Pull Ups 15 Front Squat 135/95 3 Rope...Read More
CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) 3 Rounds :60 Steady Row :30 Tall Plank Hold Quality Time Min 16-24 (No Measure) GHD/V-Up/Ab Mat Sit Up Efficiency -Spend time getting familiar with the GHD, how to set it up, and how to perform reps correctly by using the quads to fire the...Read More
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 20-35 (Time) 3 Rounds 30 DB Snatch 50/35 10 Bar Muscle...Read More
CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) 3 Rounds 10 Empty Bar Thrusters 10 Shuttle Runs (increase speed each round) Get Fit Min 20-40 (5 Rounds for reps) Every 4:00 for 20:00 400m Run 1 Set of Thrusters 95/65 -The Thruster set needs to start within :10 of completing the run. You...Read More
