CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) 2 Rounds 20 Calorie Row 20 Air Squats :20 HS Hold Get Fit Min 21-35 (Time) For Time 10/8 Calorie Row 2 Strict HSPU 2 Hang Squat Cleans 155/105 10(8)/4/4, 10(8)/6/6, 10(8)/8/8, 10(8)/10/10 *14 Min Cap* -The Row is mostly there to bring you back...Read More
CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) 21-15-9 Air Squat Ring Row Calorie on Machine PARTNER WOD (AMRAP – Rounds and Reps) AMRAP 15 12 Wall Balls 20/14 3 Bar Muscle Ups Alternate complete rounds * Try to keep movements unbroken. Get Strong Min 42-56 (6 Rounds for weight) Back Squat In...Read More
CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) 500m Row then 2 Rounds 10 Muscle Snatch w/ empty bar 10 Overhead Squats Get Fit Min 20-36 (4 Rounds for time) Every 4:00 for 16:00 500/450m Row 10 Power Snatch 135/95 -You score is your slowest round, so you’ll need to be strategic with...Read More
CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) 2 Rounds 30 Plate Jumps 10 R-Arm DB Press (light) 100m Run 10 L-Arm DB Press (light) Get Fit Min 17-42 (AMRAP – Rounds and Reps) AMRAP 25 100m Run 10 Double Unders 10 Strict Press 95/65 200m Run 20 Double Unders 10 Strict Press...Read More
CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) 3 Rounds 3 Strict Pull Ups 6 Push Ups 9 Air Squats then 15 RDL w/ empty bar Get Fit Min 24-54 (AMRAP – Rounds and Reps) On a 30:00 Running Clock: “Cindy” AMRAP 20 5 Pull Ups 10 Push Ups 15 Air Squats Rest...Read More
CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) 4 Rounds :30 on :30 off Bike for Calories increase intensity each effort Get Fit Min 20-37 (AMRAP – Rounds and Reps) AMRAP 8 10/7 Calorie Bike 10 Push Press 95/65 10 Box Jump Overs 24/20″ -Rest 2:00- Metcon (Time) For Time: 30/21 Calorie Bike...Read More
CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) 3 Rounds :30 Plank Hold :15 Push Ups :15 Mountain Climbers Get Fit Min 20-40 (AMRAP – Rounds and Reps) AMRAP 20 200m Run 5 Strict HSPU 1 Barbell Complex 185/125 (2 Power Clean + 2 Hang Squat Clean + 2 Front Squats) -Instead of...Read More
CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) 3 Rounds 15 Calorie Row 12 Hollow Rocks 9 Wall Balls Get Fit Min 20-40 (AMRAP – Rounds and Reps) AMRAP 20 30/24 Calorie Row 30 Ab Mat Sit Ups or V-Ups 30 Wall Balls 20/14 90 Double Unders -You can push the Row fairly...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 Quality Time Min 16-25 (No Measure) Freestanding HS Hold Practice -Simple Progression: Kicking up...Read More